This home workout plan is deadly (but in a good way). It also comes with an illustrated free printable that you can stick on your fridge
This workout plan will help you
Lose weight
Tone up and
Create that hourglass shape
Home Workout Plan: What to Expect
This home workout plan is organized into two parts.
Part 1 covers days 1 through 5
Part 2 covers days 6 through 10
Since this home workout plan is designed for women, there is a bit of an emphasis on lower body workouts. Think – butt workouts, leg/thigh workouts, weight loss workouts etc. However, we can’t ignore the overall shape of the body. So, there are also workouts for the abs and upper body.
These upper body workouts have an emphasis on
Creating that hour glass shape that we all want
Slimming the waist
You’ll see some shoulder and upper back workouts to help with this. Here’s your home workout schedule for the next 10 days. Do each exercise in sequence as listed.
The 10 Day Home Workout Schedule
Monday
Fat Burning Day
20 high knees
5 burpees
20 mountain climbers
5 burpees
20 jumping jacks
5 burpees
REST FOR 2 MIN. REPEAT 4 TIMES
Tuesday
Tiny Waist Day
20 raised arm circles
20 punches
20 raised arm circles
20 punches
20 raised arm circles
20 punches
REST FOR 2 MIN. REPEAT 4 TIMES
Wednesday
Bubble Butt Day
15 squats
20 side kicks (each leg)
15 lunges
20 glute bridges
REST FOR 2 MIN. REPEAT 2 TIMES
Thursday
Abs Day
30 second elbow plank
30 second 1 leg elbow plank (each leg)
30 second side plank (each side)
30 second up and down plank
REST FOR 1 MIN. REPEAT 1 TIME
Friday
Fat Burning Day
20 jumping jacks
4 twists
20 jumping jacks
4 knee to elbows
20 jumping jacks
4 twists
REST FOR 2 MIN. REPEAT 4 TIMES
Satuday and Sunday are rest days!
Monday
Tiny Waist Day
12 tricep dips
40 punches
12 elbow strikes
40 back fists
REST FOR 2 MIN. REPEAT 2 TIMES
Tuesday
Bubble Butt Day
20 glute bridges
10 single leg bridges (each leg)
12 squats
20 lunges
REST FOR 2 MIN. REPEAT 4 TIMES.
Wednesday
Fat Burning Day
30 high knees
3 burpees with jump
30 high knees
3 burpees with jump
30 high knees
3 burpees with jump
REST FOR 2 MIN. REPEAT 4 TIMES
After this Home Workout Plan
Like I mentioned earlier, this home workout plan is just a starting point. It is intended to give you some structure as you delve into a healthier lifestyle. Once you finish it, you can repeat as frequently as you would like. Or you can come back and check for the next workout
PS: sign up for weekly updates so you don’t miss anything.
EXTRA: Full Body Workout Video
Do this workout for extra credit!
Bonus: A few Quick Tips for this Home Workout Plan
If you prefer to exercise without eating first, you can do so.
However, if you prefer to eat before you workout,
Try to schedule your workout about 1 hour after your meal.
Be sure this pre-workout meal includes a good balance of lean protein and carbohydrates.
The carbohydrates will help you workout with greater intensity. The protein will help your muscles repair and rebuild. It’s also a good idea to have a light snack after your workout. Again, make sure this is a good balance of lean protein and carbohydrates. More on lean protein later. That’s all I have for now.
Please pin this post and share it on Facebook if you enjoyed it. If I see there is interest, I will definitely be doing more posts like these. I want to make sure that whatever I’m putting out there is actually useful to you!
This workout plan will help you
Lose weight
Tone up and
Create that hourglass shape
Home Workout Plan: What to Expect
This home workout plan is organized into two parts.
Part 1 covers days 1 through 5
Part 2 covers days 6 through 10
Since this home workout plan is designed for women, there is a bit of an emphasis on lower body workouts. Think – butt workouts, leg/thigh workouts, weight loss workouts etc. However, we can’t ignore the overall shape of the body. So, there are also workouts for the abs and upper body.
These upper body workouts have an emphasis on
Creating that hour glass shape that we all want
Slimming the waist
You’ll see some shoulder and upper back workouts to help with this. Here’s your home workout schedule for the next 10 days. Do each exercise in sequence as listed.
The 10 Day Home Workout Schedule
Monday
Fat Burning Day
20 high knees
5 burpees
20 mountain climbers
5 burpees
20 jumping jacks
5 burpees
REST FOR 2 MIN. REPEAT 4 TIMES
Tuesday
Tiny Waist Day
20 raised arm circles
20 punches
20 raised arm circles
20 punches
20 raised arm circles
20 punches
REST FOR 2 MIN. REPEAT 4 TIMES
Wednesday
Bubble Butt Day
15 squats
20 side kicks (each leg)
15 lunges
20 glute bridges
REST FOR 2 MIN. REPEAT 2 TIMES
Thursday
Abs Day
30 second elbow plank
30 second 1 leg elbow plank (each leg)
30 second side plank (each side)
30 second up and down plank
REST FOR 1 MIN. REPEAT 1 TIME
Friday
Fat Burning Day
20 jumping jacks
4 twists
20 jumping jacks
4 knee to elbows
20 jumping jacks
4 twists
REST FOR 2 MIN. REPEAT 4 TIMES
Satuday and Sunday are rest days!
Monday
Tiny Waist Day
12 tricep dips
40 punches
12 elbow strikes
40 back fists
REST FOR 2 MIN. REPEAT 2 TIMES
Tuesday
Bubble Butt Day
20 glute bridges
10 single leg bridges (each leg)
12 squats
20 lunges
REST FOR 2 MIN. REPEAT 4 TIMES.
Wednesday
Fat Burning Day
30 high knees
3 burpees with jump
30 high knees
3 burpees with jump
30 high knees
3 burpees with jump
REST FOR 2 MIN. REPEAT 4 TIMES
After this Home Workout Plan
Like I mentioned earlier, this home workout plan is just a starting point. It is intended to give you some structure as you delve into a healthier lifestyle. Once you finish it, you can repeat as frequently as you would like. Or you can come back and check for the next workout
PS: sign up for weekly updates so you don’t miss anything.
EXTRA: Full Body Workout Video
Do this workout for extra credit!
Bonus: A few Quick Tips for this Home Workout Plan
If you prefer to exercise without eating first, you can do so.
However, if you prefer to eat before you workout,
Try to schedule your workout about 1 hour after your meal.
Be sure this pre-workout meal includes a good balance of lean protein and carbohydrates.
The carbohydrates will help you workout with greater intensity. The protein will help your muscles repair and rebuild. It’s also a good idea to have a light snack after your workout. Again, make sure this is a good balance of lean protein and carbohydrates. More on lean protein later. That’s all I have for now.
Please pin this post and share it on Facebook if you enjoyed it. If I see there is interest, I will definitely be doing more posts like these. I want to make sure that whatever I’m putting out there is actually useful to you!
