30 DAYS NO-GYM HOME WORKOUT PLAN


Since the colder months are coming up, a ton of you have been asking for fun mini-challenges or workouts that can be done at home with minimal equipment.

Monday

  • 10 Squat Jumps
  • 30 Second Plank
  • 15 Russian Twists
  • 35 Jumping Jacks
  • 45 Lunge Kicks
  • 25 Second Wall Sit
  • 40 Side Crunches
  • 20 Second High Knees
  • 5 Push Ups

Tuesday

  • 15 Second High Knees
  • 5 Squat Jumps
  • 20 Russian Twists
  • 45 Second Plank
  • 30 Second Wall Sit
  • 10 Push Ups
  • 35 Lunge Kicks
  • 25 Jumping Jacks
  • 40 Side Crunches

Wednesday

  • 30 Second Wall Sit
  • 45 Side Crunches
  • 25 Second Plank
  • 5 Lunge Kicks
  • 20 Russian Twists
  • 35 Jumping Jacks
  • 15 Push Ups
  • 40 Second High Knees
  • 10 Squat Jumps

Thursday

  • 5 Squat Jumps
  • 30 Russian Twists
  • 10 Push Ups
  • 25 Second Wall Sit
  • 15 Lunge Kicks
  • 45 Side Crunches
  • 40 Second High Knees
  • 35 Jumping Jacks
  • 20 Second Plank

Friday

  • 20 Russian Twists
  • 35 Second Wall Sit
  • 10 Side Crunches
  • 30 Second Plank
  • 40 Squat Jumps
  • 45 Lunge Kicks
  • 15 Push Ups
  • 25 Second High Knees
  • 5 Jumping Jacks

Saturday

  • REST

Sunday

  • REST

Cardio(by week). (To be Completed only on workout days)

  1. 20 second sprint, 15 second jog (5x)
  2. 30 second sprint, 40 second jog (6x)
  3. 45  second sprint, 60 second jog (7x)
  4. 60 second sprint, 45 second jog (8x)

Leave a Reply

Your email address will not be published. Required fields are marked *