Workouts you can do without any equipment.

Quarantine? Gym Closed? No Problem. This at home training plan will help you build a strong and lean body. In this article we will provide you workouts that you can perform without any equipment.

At Home 4-Week Training Plan

This program will target your entire body with different intensity so you can get stronger while staying lean.

The At Home Workouts :

1 big circuit split into
3 sections
9 exercises
20 secs per exercise
1 min of rest between each section
Repeat 5 times or more
Don’t hesitate to adjust the workouts if necessary.

The 5-Day Workout Routine For Women

This at home workout routine for women will be structured as follow:

Day 1: Lower Body A
Day 2: Upper Body
Day 3: Core
Day 4: Lower Body B
Day 5: Full Body HIIT & Core
Day 6: Rest
Day 7: Rest

Day 1: Lower Body Workout A | Repeat 5 times

• Glute Bridge (20 sec)
• Jump Squat (20 sec)
• Calf Raise (20 sec)
• Rest (1 min)
• Alternate Double To Single Leg Glute Bridge (20 sec)
• Alternate Single Leg Jump To Calf Raise (20 sec)
• Side Lateral Raise (20 sec)
• Rest (1 min)
• Squat To Alternate Side Abduction (20 sec)
• Slide Lunge With Floor Touch (20 sec)
• Glute Bridge Hold (20 sec)
• Rest (1 min)

• Knee Push Up (20 sec)
• Kneeling Alternate Lateral Bird Dog Full Plank (20 sec)
• Superman (20 sec)
• Rest (1 min)
• T Push Up (20 sec)
• Reverse Snow Angel (20 sec)
• Floor Tricep Dip (20 sec)
• Rest (1 min)
• Bear Crawl Shoulder Tap (20 sec)
• Down Dog To Push Up Release (20 sec)
• Superman Hold (20 sec)
• Rest (1 min)

• Straight Leg Hip Raise (20 sec)
• Hip Roll (20 sec)
• Alternate Double To Single Leg Glute Bridge (20 sec)
• Rest (1 min)
• Overhead Crunch (20 sec)
• Reverse Snow Angel (20 sec)
• Alternate Oblique Crunch (20 sec)
• Rest (1 min)
• Plank (20 sec)
• Plank Hip Roll (20 sec)
• Bow Pose (20 sec)
• Rest (1 min)

Day 4: Lower Body Workout B | Repeat 5 times

• Burpee (20 sec)
• Lunge (20 sec)
• Calf Raise Toes Out (20 sec)
• Rest (1 min)
• Alternate Double To Single Leg Glute Bridge (20 sec)
• Lying Hip Abduction (right side) (20 sec)
• Lying Hip Abduction (left side) (20 sec)
• Rest (1 min)
• Squat To Feet Jack (20 sec)
• Side Sweep Glute Kickback (right side) (20 sec)
• Side Sweep Glute Kickback (left side) (20 sec)
• Rest (1 min)

Day 5: Full Body HIIT & Core Workout | Repeat 5 times

• Jumping Jack (20 sec)
• Full Plank Shoulder Tap (20 sec)
• Air Bike (20 sec)
• Rest (1 min)
• Burpee (20 sec)
• Dive Bomber Push Up (20 sec)
• V Sit Leg Raise (20 sec)
• Rest (1 min)
• High Knee (20 sec)
• Cocoon (20 sec)
• Plank To Full Plank (20 sec)
• Rest (1 min)

Source : gymaholic.co