This 10 Week Home-Exercising Agenda Will Transform Your Body Completely

In this article we will bring to your attention a plan that is guaranteed to help you drop those extra pounds and acquire muscle mass. To this we would like to add that going to to the gym for the purpose of achieving these results just isn’t necessary, you can easily do it in the comfort of your own home, without any equipment whatsoever.

It is of high importance that you consume a lot of water and work out on a daily basis. What you need to do is simply work out for around 45 to 60 mins per day. In case you are a beginner in terms of working out, we recommend that you begin with a 50-min exercise and slowly prolong it for up to 200 mins. Apart from exercising, following and staying true to a nutritious diet is also crucial for completing this goal.

Check out the 10-day plan that you should stick to:

Monday:

  • 5 push-ups;
  • 35 jumping jacks;
  • 25 crunches;
  • 20 squats;
  • 25 sec wall-sit;
  • 15 secs plank;
  • 15 lunges;
  • 10 sit-ups;
  • 10 butt-kicks;

Tuesday:

  • 25 lunges;
  • 35 sit-ups;
  • 45 secs wall-sit;
  • 30 secs plank;
  • 20 butt-kicks;
  • 10 squats;
  • 20 crunches;
  • 10 jumping jacks;
  • ten push- ups;

Wednesday:

  • 15 squats;
  • 30 sit-ups;
  • 30 crunches;
  • 35 sec wall-sit;
  • 50 jumping jacks;
  • 25 butt-kicks;
  • 25 lunges;
  • 40 sec plank;
  • 10 push-ups;

Thursday:

  • 30 secs plank;
  • 50 sit-ups;
  • 60 secs wall-sit;
  • 35 butt-kicks;
  • 25 jumping jacks;
  • 20 push-ups;
  • 35 squats;
  • 20 crunches;
  • 15 lunges;

Friday:

  • 30 crunches;
  • 60 lunges;
  • 55 jumping jacks;
  • 45-sec wall-sits;
  • 50 butt-kicks;
  • 25 squats;
  • 40 sit-ups;
  • 60 sec plank;
  • 30 push-ups;

Saturday and Sundays are days for getting some rest.

This is the agenda for cardio workouts counted in seconds:

  • thirty-sec sprint, thirty -sec jog (5 reps)
  • thirty-five-sec sprint, forty-five -sec jog (6 reps)
  • forty-five-sec sprint, sixty -sec jog (7 reps)
  • fifty-sec sprint, forty-five -sec jog (8 reps)
  • fifty-five-sec sprint, thirty -sec jog (7 reps)
  • sixty-sec sprint, forty-five -sec jog (6 reps)
  • sixty-five-sec sprint, sixty -sec jog (5 reps)
  • seventy-sec sprint, forty-five -sec jog (6 reps)
  • seventy-five-sec sprint, thirty -sec jog (7 reps)
  • eighty-sec sprint, forty-five -sec jog (8 reps)

Source: themilitarydietplan.com