No Equipment At Home Workout

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RATING: 69 (FROM 179 JEFIT MEMBERS)

3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This workout routine provides a workout routine that can be done in the comfort of your own home without the usage of weight lifting or workout equipment other than your own bodyweight.

The No Equipment at Home Workout can be performed for 3 to 5 days out of the week as long as you give your self a day or two worth of rest in between two days of working out.

For this workout an individual will be performing bodyweight only exercises to improve muscular strength and endurance.

You can burn more calories during the workout by turning it into a circuit and super-setting the exercises, performing one after another to keep your heart-rate up thus increasing your body's ability to burn more calories.

Monday
Monday
Monday

Cooldown 4 exercises, 13 mins

Cobra	3x8 reps	rest: 60s
Downward Facing Dog	3x8 reps	rest: 60s
Iron Cross Stretch	3x8 reps	rest: 60s
One Knee to Chest	3x8 reps	rest: 60s

Warm-Up 3 exercises, 11 mins

Cobra	3x8 reps • 35s	rest: 60s
90 90 Hamstring	3x8 reps	rest: 60s
All Fours Squad Stretch	3x8 reps	rest: 60s

Workout 14 exercises, 45 mins

Push Up	3x20,40,60 reps	rest: 60s
Close Hand Pushup	3x20,40,60 reps	rest: 60s
Bridge	3x0 reps	rest: 60s
Bodyweight Side Lunge	3x30,30,30 reps	rest: 60s
Bodyweight Wall Squat	3x20,40,60 reps	rest: 60s
Prisoner Squat	3x20,40,60 reps	rest: 60s
Bodyweight Walking Lunge	3x20,40,60 reps	rest: 60s
Mountain Climbers	3x20,40,60 reps	rest: 60s
Air Bike	3x30,30,45 reps	rest: 60s
Leg Raise	3x25,25,35 reps	rest: 60s
Crunches	3x20,40,60 reps	rest: 60s
Lying Floor Knee Raise	3x20,40,60 reps	rest: 60s
Plank	3x0 reps	rest: 60s
Side Bridge	3x0 reps	rest: 60s