Get in shape with best home workout plan without any Equipment’s 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. Wall Push Ups
Sets 3 Reps 8 Rest 1 Min
2. Beginners Jumping Jacks
Sets 4 Reps 8 Rest 1 Min
3. Standing Leg Circles
Sets 3 Reps 8 Rest 1 Min
4. Glute Bridge
Sets 3 Reps 8 Rest 1 Min

Day 2 Tuesday: Core

Exercises:

1. Standing Oblique Crunch
Sets 2 Reps 8 Rest 1 Min
2. Heel Taps
Sets 2 Reps 8 Rest 1 Min
3. Glute Bridge
Sets 2 Reps 8 Rest 1 Min

Day 3 Wednesday: Upper Body

Exercises:

1. Wall Push Ups
Sets 3 Reps 8 Rest 1 Min
2. Bent Knee Push-Ups
Sets 3 Reps 8 Rest 1 Min
3. Glute Bridge
Sets 3 Reps 8 Rest 1 Min
4. Swimming Exercise
Sets 3 Reps 8 Rest 1 Min

Day 4 Thursday: Lower Body

Exercises:
1. Body Weight Bench Squat
Sets 8 Reps 8 Rest 1 Min

Day 5 Friday: Core

Exercises:

1. Swimming Exercise
Sets 3 Reps 8 Rest 1 Min
2. Standing Obliques
Sets 3 Reps 8 Rest 1 Min
3. Scissors
Sets 3 Reps 8 Rest 1 Min

Day 6 Saturday: Upper & Lower Body

Exercises:

1. Bent Knee Push Ups
Sets 2 Reps 8 Rest 1 Min
3. Glute Bridge
Sets 3 Reps 8 Rest 1 Min
4. Body Weight Bench Squat
Sets 2 Reps 8 Rest 1 Min
5. Jumping jacks with toe touch
Sets 2 Reps 8 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.