We’re providing you this extraordinary house workout prepare for males and also women that will certainly help you acquire muscle mass as well as reduce weight. Follow the workout plan, beverage lots of water and see the impressive results.

Here’s the plan:

how to build muscle

Exercise 45-60 minutes a day.

Monday

  • 20 Squats
  • 15 Second Plank
  • 25 Crunches
  • 35 Jumping Jacks
  • 15 Lunges
  • 25 Second Wall Sit
  • 10 Sit Ups
  • 10 Butt Kicks
  • 5 Push Ups

Tuesday

  • 10 Squats
  • 30 Second Plank
  • 25 Crunches
  • 10 Jumping Jacks
  • 25 Lunges
  • 45 Second Wall Sit
  • 35 Sit Ups
  • 20 Butt Kicks
  • 10 Push Ups

Wednesday

  • 15 Squats
  • 40 Second Plank
  • 30 Crunches
  • 50 Jumping Jacks
  • 25 Lunges
  • 35 Second Wall Sit
  • 30 Sit Ups
  • 25 Butt Kicks
  • 10 Push Ups

Thursday

  • 35 Squats
  • 30 Second Plank
  • 20 Crunches
  • 25 Jumping Jacks
  • 15 Lunges
  • 60 Second Wall Sit
  • 55 Sit Ups
  • 35 Butt Kicks
  • 20 Push Ups

Friday

  • 25 Squats
  • 60 Second Plank
  • 30 Crunches
  • 55 Jumping Jacks
  • 60 Lunges
  • 45 Second Wall Sit
  • 40 Sit Ups
  • 50 Butt Kicks
  • 30 Push Ups

Rest during the weekend.

Cardio Plan by Weeks

Week # 1: 30-seconds sprint, 30-seconds jog (5x)

Week # 2: 35-seconds sprint, 45-seconds jog (6x)

Week # 3: 45-seconds run, 60-seconds jog (7x)

Week # 4: 50-seconds dash, 45-seconds jog (8x)

Week # 5: 55-seconds sprint, 30-seconds jog (7x)

Week # 6: 60-seconds dash, 50-seconds jog (6x)

Week # 7: 65-seconds sprint, 45-seconds jog( 5x)

Week # 8: 70-seconds dash, 50- seconds jog (6x)

Week # 9: 75-seconds run, 40 seconds jog (7X)

Week # 10: 80-seconds sprint, 30 seconds jog (8x)