Workout method should be change accordingly your progress and fitness level. you can follow this alternate days workout plan for home to improve your fitness level and full body toning. Important Instruction Must Read Before Start your Workout: 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.

Warm-Up: Make Sure You have done 10-15 minute Warm up before start your workout, Watch How to warm up Click Here: Body Weight Warm-Up Cool-Down: Also do Cool down after workout, Please watch the video of how to do cool down click Here: Body Weight Cool Down. 

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In this Workout Plan Body-Part Splits:

• Day 1: Upper Body
• Day 2: Core
• Day 3: Lower Body
• Sunday: Rest

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

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

Day 1: Upper Body

Exercises:

1. Wall Push Ups
Superset:
1. Bent Knee Push Ups
Sets 4 Reps 12 Rest 1 Min
2. Fire Hydrant
Sets 4 Reps 12 Rest 1 Min
3. Standing Leg Circles
Sets 3 Reps 15 Rest 1 Min
4. Downward dog leg lift
Sets 3 Reps 12 Rest 1 Min
5. One Leg Shoulder Bridge
Sets 4 Reps 15 Rest 1 Min

Day 2 : Core

Exercises:

1. Pilates Leg Climbs
Sets 4 Reps 15 Rest 1 Min
2. Scissors
Sets 4 Reps 12 Rest 1 Min
3. On Mat Feet together Leg raise!
Sets 3 Reps 12 Rest 1 Min
4. Abdominal Crunches On Mat
Sets 3 Reps 12 Rest 1 Min
5. Elbow Side Plank with Leg Raise
Sets 3 Reps 12 Rest 1 Min

Day 3: Lower Body

Exercises:
1. Body Weight Bench Squat
Sets 4 Reps 25 Rest 1 Min
2. Donkey Kicks
Sets 4 Reps 20 Rest 1 Min
3. Stiff leg hamstring Dead lift with Dumbbell
Sets 3 Reps 15 Rest 1 Min
4. Standing Calf raise with dumbbell
Sets 3 Reps 12 Rest 1 Min
5. Super Man with Twist
Sets 3 Reps 12 Rest 1 Min

Sunday: Rest

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