Get in shape with best Intermediate workout plan at home without equipment. 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. If you don’t know anything then please consult with me straight way.

Intermediate Workout Plan at Home Without Equipment

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.

It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up. if doing bodyweight workout then your body must be proper warm-up before workout. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.

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. Walk Down to Push ups
Sets 4 Reps 15 Rest 1 Min
2. Downward dog leg lift
Sets 4 Reps 15 Rest 1 Min
3. Wall Squat
Sets 3 Reps 15 Rest 1 Min
4. Donkey Kicks
Sets 3 Reps 15 Rest 1 Min
5. Alternate Staggered Squat Jump !!
Sets 3 Reps 15 Rest 1 Min
6. One Leg Shoulder Bridge
Sets 3 Reps 15 Rest 1 Min

Day 2 Tuesday: Core

Exercises:

1. Scissors
Sets 4 Reps 15 Rest 1 Min
2. Abdominal Crunches On Mat
Sets 4 Reps 15 Rest 1 Min
3. On Mat Feet together Leg raise!
Sets 3 Reps 15 Rest 1 Min
4. Lying Opposite Toe touch
Sets 3 Reps 15 Rest 1 Min
5. Leg Raise Circle
Sets 3 Reps 15 Rest 1 Min
6. Heel Taps
Sets 3 Reps 15 Rest 1 Min

Day 3 Wednesday: Upper Body

Exercises:

1. Plank Hops
Sets 4 Reps 15 Rest 1 Min
2. Spartan Push ups
Sets 4 Reps 15 Rest 1 Min
3. Pike Push Ups
Sets 3 Reps 15 Rest 1 Min
4. Body-weight Triceps Dips
Sets 3 Reps 15 Rest 1 Min
5. Biceps Push-ups
Sets 3 Reps 15 Rest 1 Min

Day 4 Thursday: Lower Body

Exercises:
1. Lunges Body Weight Alternating
Sets 4 Reps 15 Rest 1 Min
2. Thigh Slap Jumps !
Sets 4 Reps 15 Rest 1 Min
3. Squat Jacks
Sets 3 Reps 15 Rest 1 Min
4. Wide Mountain Climbers !
Sets 3 Reps 15 Rest 1 Min
5. Fast Feet
Sets 3 Reps 15 Rest 1 Min

Day 5 Friday: Core

Exercises:

1. Scissors
Sets 4 Reps 15 Rest 1 Min
2. Abdominal Crunches On Mat
Sets 4 Reps 15 Rest 1 Min
3. On Mat Feet together Leg raise!
Sets 3 Reps 15 Rest 1 Min
4. Lying Opposite Toe touch
Sets 3 Reps 15 Rest 1 Min
5. Leg Raise Circle
Sets 3 Reps 15 Rest 1 Min
6. Heel Taps
Sets 3 Reps 15 Rest 1 Min

Day 6 Saturday: Upper & Lower Body

Exercises:

1. Walk Down to Push ups
Sets 4 Reps 15 Rest 1 Min
2. Downward dog leg lift
Sets 4 Reps 15 Rest 1 Min
3. Wall Squat
Sets 3 Reps 15 Rest 1 Min
4. Donkey Kicks
Sets 3 Reps 15 Rest 1 Min
5. Alternate Staggered Squat Jump !!
Sets 3 Reps 15 Rest 1 Min
6. One Leg Shoulder Bridge
Sets 3 Reps 15 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.