A 10-WEEK WHOLE-BODY WORKOUT


Do you want to sculpt a beautiful and toned body as fast as possible, without buying an expensive gym membership, dietary supplements and sports equipment? It is easy to do and we can help you!

We would like to show you a ten-week weight loss training plan that can help you get in shape in ninety days. You can work out from the comfort of your own home and you don’t need to buy any special equipment.

There are no weight-loss pills or heavy dumbbells. All you need to do is follow a training plan and perform these exercises regularly. These moves will help you build your dream body! However, you can add cardio routines in order to accelerate fat burning. Scroll down to see a calendar and start your transformation.

MONDAY
Perform twenty repetitions of squats.

Hold a plank for fifteen seconds.

Perform twenty-five repetitions of crunches.

Perform thirty-five repetitions of jumping jacks.

Perform fifteen repetitions of lunges.

Hold a wall-sit for twenty-five seconds.

Perform ten repetitions of sit-ups.

Perform ten repetitions of butt-kicks.

Perform five repetitions of push-ups.

TUESDAY
Perform ten repetitions of squats.

Hold a plank for thirty seconds.

Perform twenty repetitions of crunches.

Perform fifty repetitions of jumping jacks.

Perform twenty-five repetitions of lunges.

Hold a wall-sit for thirty-five seconds.

Perform thirty-five repetitions of sit-ups.

Perform twenty repetitions of butt-kicks.

Perform ten repetitions of push-ups.

WEDNESDAY
Perform fifteen repetitions of squats.

Hold a plank for forty seconds.

Perform thirty repetitions of crunches.

Perform fifty repetitions of jumping jacks.

Perform twenty-five repetitions of lunges.

Hold a wall-sit for thirty-five seconds.

Perform thirty repetitions of sit-ups.

Perform twenty-five repetitions of butt-kicks.

Perform ten repetitions of push-ups.

THURSDAY
Perform thirty-five repetitions of squats.

Hold a plank for thirty seconds.

Perform twenty repetitions of crunches.

Perform twenty-five repetitions of jumping jacks.

Perform fifteen repetitions of lunges.

Hold a wall-sit for one minute.

Perform fifty repetitions of sit-ups.

Perform thirty-five repetitions of butt-kicks.

Perform twenty repetitions of push-ups.

FRIDAY
Perform twenty-five repetitions of squats.

Hold a plank for one minute.

Perform thirty repetitions of crunches.

Perform fifty-five repetitions of jumping jacks.

Perform sixty repetitions of lunges.

Hold a wall-sit for forty-five seconds.

Perform forty repetitions of sit-ups.

Perform fifty repetitions of butt-kicks.

Perform thirty repetitions of push-ups.

SATURDAY
Have some rest today.

SUNDAY
Have some rest today.

If you want to get great results, you should exercise regularly and carefully follow this calendar for ten weeks.

1. SQUAT

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2. PLANK

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3. CRUNCH

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4. JUMPING JACKS

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5. LUNGES

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6. WALL-SIT


7. SIT-UPS

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8. BUTT-KICKS

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9. PUSH-UPS

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Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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