Weekly At-Home Workout Plan

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You don’t need a gym membership to get fit. This home workout plan will show you just how you can get in the best shape of your life from the comfort of your home, using nothing but your own bodyweight.

Building muscle is important, but the truth is that you can do this without a gym membership or any fancy workout equipment. Following this easy-to-use weekly plan you can tone your muscles and increase your strength using bodyweight. Bodyweight style training is great for functional fitness. You’ll improve your cardiac health, increase your range of motion, and even boost your metabolism.

Because this home workout plan is meant to build muscle, it’s important that you accompany it with a clean diet containing plenty of protein. Aim to get eat around 1 gram of protein per pound of bodyweight. Don’t forget to keep yourself well-hydrated and get plenty of sleep!

What You’ll Need: a mat or towel to lay on the floor and a comfortable place to perform all the exercises.

What to Do: Complete the exercises assigned for the day. Rest for 60 seconds and repeat for a total of 4 rounds.

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

Monday & Friday (Lower Body)
12 Reverse Lunges with Front Kicks (each leg)
15 Sumo Squats
12 Fire Hydrants with Kicks (each leg)
50 Butt Kicks
10 Squat Jumps

Tuesday & Saturday (Arms & Abs)
10 Push-Ups
50 Mountain Climbers
50 Bicycle Crunches
20 Up & Down Planks
20 Leg Lifts

Wednesday (Full Body Cardio)
10 Burpees
50 Mountain Climbers
10 Squat Jumps
50 Butt Kicks
50 Skaters

Thursday & Sunday – REST DAY

Reverse Lunge with Front Kick

Sumo Squats

Fire Hydrants with Kick

Butt Kicks

Squat Jumps

Push Ups

Mountain Climbers

Bicycle Crunch

Up & Down Plank

Leg Lifts



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