No Equipment At Home Workout

Workout Name : No Equipment At Home Workout

Shared By : JefitTeam VIP

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 5218 / 46826

Average Rating

69

Based upon 162 vote(s)

 

Description

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.

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Monday Cooldown
Muscle Exercise Name Timer Reps Sets Track

Abs

Cobra Cobra 60 sec 8 3 Progress Chart

Abs

Downward Facing Dog Downward Facing Dog 60 sec - 3 Progress Chart

Glutes

Iron Cross Stretch Iron Cross Stretch 60 sec - 3 Progress Chart

Glutes

One Knee to Chest One Knee to Chest 60 sec 8 3 Progress Chart
Monday Warm-Up
Muscle Exercise Name Timer Reps Sets Track

Abs

Cobra Cobra 60 sec 8 3 Progress Chart

Upper Legs

90 90 Hamstring 90 90 Hamstring 60 sec 8 3 Progress Chart

Upper Legs

All Fours Squad Stretch All Fours Squad Stretch 60 sec 8 3 Progress Chart
Monday Workout
Muscle Exercise Name Timer Reps Sets Track

Chest

Push Up Push Up 60 sec 20,40,60 3 Progress Chart

Chest

Close Hand Pushup Close Hand Pushup 60 sec 20,40,60 3 Progress Chart

Glutes

Bridge Bridge 60 sec - 3 Progress Chart

Upper Legs

Bodyweight Side Lunge Bodyweight Side Lunge 60 sec 30,30,30 3 Progress Chart

Upper Legs

Bodyweight Wall Squat Bodyweight Wall Squat 60 sec 20,40,60 3 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 60 sec 20,40,60 3 Progress Chart

Upper Legs

Bodyweight Walking Lunge Bodyweight Walking Lunge 60 sec 20,40,60 3 Progress Chart

Upper Legs

Mountain Climbers Mountain Climbers 60 sec 20,40,60 3 Progress Chart

Abs

Air Bike Air Bike 60 sec 30,30,45 3 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 25,25,35 3 Progress Chart

Abs

Crunches Crunches 60 sec 20,40,60 3 Progress Chart

Abs

Lying Floor Knee Raise Lying Floor Knee Raise 60 sec 20,40,60 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Abs

Side Bridge Side Bridge 60 sec - 3 Progress Chart