Advance Workout Plan at Home Without Equipment

Get in shape with best Advance workout plan at home without equipment for both men & Women. When using this program or any other, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form.

Terms You’ll Need To Know:

Before Perform this workout Remember your technique should be right and you should have Proper Knowledge about warm ups and cool down after workout- Must follow this workout for minimum 4 Weeks before start intermediate to advance level Workout plan. If you don’t know anything then please consult with me straight way.

You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.

Important Note: Any Exercise With Alternating Repetition – Always Count Both Side Repetition As 1 Repetition

In this Workout Plan Body-Part Splits:

• Day 1: Upper & Lower Body
• Day 2: Core
• Day 3: Upper Body
• Day 4: Lower Body
• Day 5: Core
• Day 6: Upper & Lower Body
• Day 7: Rest

Note – Click on Any Exercise Name you can get the full guide video.

Day 1 Monday: Upper & Lower Body

Exercises:

1. Burpee With Push Up
Sets 4 Reps 25 Rest 1 Min
2. Pop Squat
Sets 4 Reps 25 Rest 1 Min
3. Decline Wall Push Up
Sets 3 Reps 25 Rest 1 Min
4. Knife Hand Pushups
Sets 3 Reps 25 Rest 1 Min
5. Squat Jacks
Sets 3 Reps 25 Rest 1 Min

Day 2 Tuesday: Core

Exercises:

1. Elbow Side Plank with Leg Raise
Sets 3 Reps 25 Rest 1 Min
2. Abdominal Crunches On Mat
Sets 3 Reps 25 Rest 1 Min
3. Double Crunches !
Sets 3 Reps 25 Rest 1 Min
4. Side Plank Hip Lift
Sets 3 Reps 25 Rest 1 Min
5. Bottoms Up On the Mat
Sets 3 Reps 25 Rest 1 Min
6. Jackknife Sit-Ups
Sets 3 Reps 25 Rest 1 Min

Day 3 Wednesday: Upper Body

Exercises:

1. Wide Grip Push-up
Sets 3 Reps 25 Rest 1 Min
2. Bent Knee Push-Ups
Sets 3 Reps 25 Rest 1 Min
3. Clap Push-up
Sets 3 Reps 25 Rest 1 Min
4. Triceps Dips on Mat
Sets 3 Reps 25 Rest 1 Min
5. Biceps Push-up
Sets 3 Reps 25 Rest 1 Min

Day 4 Thursday: Lower Body

Exercises:
1. Wide Mountain Climbers !
Sets 3 Reps 25 Rest 1 Min
2. Squat Jacks
Sets 3 Reps 25 Rest 1 Min
3. Standing Broad Jump
Sets 3 Reps 25 Rest 1 Min
4. Thigh Slap Jumps !
Sets 3 Reps 25 Rest 1 Min
5. Squat-Jump
Sets 3 Reps 25 Rest 1 Min
6. Toes Jump Walk
Sets 3 Reps 25 Rest 1 Min
7. Super Man with Twist
Sets 3 Reps 25 Rest 1 Min

Day 5 Friday: Core

Exercises:

1. Elbow Side Plank with Leg Raise
Sets 3 Reps 25 Rest 1 Min
2. Abdominal Crunches On Mat
Sets 3 Reps 25 Rest 1 Min
3. Double Crunches !
Sets 3 Reps 25 Rest 1 Min
4. Side Plank Hip Lift
Sets 3 Reps 25 Rest 1 Min
5. Bottoms Up On the Mat
Sets 3 Reps 25 Rest 1 Min
6. Jackknife Sit-Ups
Sets 3 Reps 25 Rest 1 Min

Day 6 Saturday: Upper & Lower Body

Exercises:

1. Burpee With Push Up
Sets 4 Reps 25 Rest 1 Min
2. Pop Squat
Sets 4 Reps 25 Rest 1 Min
3. Decline Wall Push Up
Sets 3 Reps 25 Rest 1 Min
4. Knife Hand Pushups
Sets 3 Reps 25 Rest 1 Min
5. Squat Jacks
Sets 3 Reps 25 Rest 1 Min

Day 7 Sunday: Rest

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Disclaimer:

We serve as coaches, mentors, and guides who help you reach your health, fitness, and wellness goals. Each individual’s health, fitness, and nutrition success depends on his or her background, dedication, desire, and motivation. The information we provide is based on our personal experience as an online fitness trainer & nutritionist. So You must consult with your physician before following any training or diet plans on this website. Because all individuals are different so as their medical and training history & the same way they need personalized diet and training plan according to their specific needs.