Lose The Extra Fat With This 10 Week Home WorkOut Plan
Everybody needs to exercise, including you. Doing exercise is crucial,
and you must find time to do it, regardless of your schedule and your
hectic lifestyle. However, the most difficult part of all is starting.
This program which lasts for 10 weeks and which does not require any
equipment is going to help you build your muscles and burn fat.
Nevertheless, we are going to begin with explaining some of the
exercises from this plan.
1-Crunches
You need to lie down on the ground and your back needs to be
flat.
Raise the legs, and make sure they are at an angle of 90 degrees to the
body.
Make sure your hands are crossed in front of the chest or you need to
place them behind the head.
You need to leave a space of a fist between the chest and the
chin.
The belly buttons needs to be brought in the bottom of the spine.
In the end, sit up till your chest or elbows touch your
knees.
You shouldn’t use your leg, neck or back muscles.
Exhale while you are sitting up and inhale while you are lying
down.
2. SQUATS
Place your feet a bit wider than the width of the
shoulders.
Your hips need to be above the knees and they need to be above your
ankles.
Your spine needs to be neutral and your shoulders rolled back.
Your arms need to be straight out and the palms need to be faced
down.
You need to start by unlocking your hips and moving them backward while
bending the knees.
When your butt begins to be noticeable, and your body and back need to
remain straight.
Also, your head needs to be straight and faced forwards.
Make sure to go as down as possible.
3. LUNGES
Stand a couple of inches apart keeping your back in a straight position
while looking forward. Then, step forwards with one of your feet and
make sure to bend your knee till it reaches a 90 degrees angle. Your
front knee needs to be directly under your ankle and should pass the
toes once you perform the lunge. Next, return the foot to starting
position. This counts as one repetition.
4. PUSH-UPS
You need to place yourself into a position for a plank and place your
hands directly on the floor, below your shoulders.
\Your back needs to be flat.
Bend at your elbows, keeping your back horizontal and making sure that
your butt does not rise or dip.
While you drop, you need to push your elbows closer to the body and
drive the shoulders backwards.
The core needs to be kept engaged while you are going back to starting
position.
We have covered the basics, so it is time to get into the ten-week
program. You can do this anywhere.
CHECK OUT THE 10 WEEK ROUTINE
Every Monday
● Wall sit-25 seconds
● Squats-20
● Push-ups-5
● Crunches-25
● Sit ups-10
● Lunges-15
● Plank-15 seconds
● Jumping jacks-5
● Butt kicks-10
Every Tuesday
● Crunches-10
● Push-ups-10
● Jumping jacks-10
● Squats-10
● Push-ups-10
● Lunges-25
● Wall sit-45 seconds
● Push-ups-10
● Butt kicks-20
● Plank-30 seconds
Every Wednesday
● Squats-15
● Wall sit-35 seconds
● Jumping jacks-50
● Sit ups-30
● Crunches-30
● Butt kicks-25
● Plank-40 seconds
● Lunges-25
● Push-ups-10
Every Thursday
● Lunges-15
● Crunches-20
● Sit ups-50
● Plank-30 seconds
● Squats-35
● Jumping jacks-25
● Wall sit-60 seconds
● Butt kicks-35
● Push-ups-20
Every Friday
● Squats-25
● Crunches-30
● Plank-60 seconds
● Sit ups-40
● Push-ups-30
● Jumping jacks-55
● Lunges-60
● Butt kicks-50
● Wall sits-45 seconds
Cardio
● Week 1 – sprint(30 seconds), jog(30 seconds), 5
repetitions
● Week 2 – sprint(35 seconds), jog(45 seconds), 6
repetitions
● Week 3 – sprint(45 seconds), jog(45 seconds), 7
repetitions
● Week 4 – sprint(50 seconds), jog(45 seconds), 8
repetitions
● Week 5 – sprint(55 seconds), jog(30 seconds),7 repetitions
● Week 6 – sprint(60 seconds), jog(45 seconds),6 repetitions
● Week 7 – sprint(65 seconds), jog(60 seconds), 5
repetitions
● Week 8 -sprint(70 seconds), jog(45 seconds), 6 repetitions
● Week 9 – sprint(75 seconds), jog(35 seconds), 7
repetitions
● Week 10 – sprint(80 second), jog(45 seconds), 8
repetitions
Don’t forget to pair the exercises with the cardio. You need to rest
during the weekends so that the body can repair.
