28 Day No gym Home Workout Plan
Here is a 28 day home workout plan that does not require a gym:
Day 1:
Warm-up: 5-minute jog or jump rope
Push-ups: 3 sets of 10 reps
Squats: 3 sets of 10 reps
Planks: 3 sets of 30-second hold
Lunges: 3 sets of 10 reps (per leg)
Cool-down: 5-minute stretch
Day 2:
Warm-up: 5-minute jog or jump rope
Pull-ups (or inverted rows): 3 sets of 10 reps
Leg press (using bodyweight): 3 sets of 10 reps
Russian twists: 3 sets of 10 reps
Sit-ups: 3 sets of 10 reps
Cool-down: 5-minute stretch
Day 3:
Dips (using a chair or bench): 3 sets of 10 reps
Step-ups (using a chair or bench): 3 sets of 10 reps (per leg)
Burpees: 3 sets of 10 reps
Mountain climbers: 3 sets of 10 reps (per leg)
Cool-down: 5-minute stretch
Repeat this 3-day circuit for four weeks. Remember to stay hydrated, and to increase weight or reps as you get stronger.
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