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Everyone should exercise and you should too! No matter how busy you are, making time to exercise and take care of yourself is really important. But starting is often the hardest part. Well, unfortunately, you’re probably just going to have to jump right in. Try this ten week no gym no equipment exercise program for burning fat and building muscle. But first, we’re going to have to talk about proper form for a few of the exercises in this plan.

Crunches

crunches

Start out by lying down with your back flat on the floor. Lift your legs and have them at a ninety-degree angle to your body. Cross your hands in front of your chest or put them behind your head (not clasping). Leave a fist’s space between your chin and chest. Bring your belly button into the base of your spine. Finally, sit up until your elbows or chest reach your knees. Make sure you are not using your back, neck, or leg muscles. Breath out as you sit up and breath in as you lie down.

Squats

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https://www.youtube.com/watch?v=p3g4wAsu0R4

Begin by standing a little wider than shoulder width apart, hips should be over your knees and your knees over your ankles. Make sure your shoulders are rolled back, and your spine is neutral. Put your arms straight out, palms facing down. Start the movement by unlocking the hips, sending them backward as you bend your knees. As your butt starts to stick out keep your upper body upright and make sure that your back stays straight. Keep your head straight and facing forward. You should go as deep as you can (hips sinking below your knees). Driving through your heels explode back up.

Lunges

lunge

Start by standing a few inches apart. Keep your back straight and look forward. Step forward with one foot, bending the knee until it’s at a ninety-degree angle. The front knee should be directly below the ankle and will pass your toes when you make the lunge. Then pull the front foot back to where you started from, and you’ve done one rep.

Push-ups

pushup

Begin by getting into a high plank position, by having your hands on the ground directly under your shoulders. And make sure your back is flat. Lower your body by bending at the elbows, keep your back flat and don’t let your butt dip or rise. As you drop, tuck your elbows close to your body and draw your shoulder blades back. Keep your core engaged and exhale as you push back to the starting position

Now that the basics have been covered let’s get into the ten-week program. This program can be done anywhere, including your home. Prepare with a few stretches and get ready to burn fat and build muscle.

Monday

  • squats (twenty)
  • wall sit (twenty-five seconds)
  • plank (fifteen seconds)
  • push-ups (five)
  • jumping jacks (thirty-five)
  • crunches (twenty-five)
  • lunges (fifteen)
  • sit ups (ten)
  • butt kicks (ten)

Tuesday

  • squats (ten)
  • crunches (twenty)
  • jumping jacks (ten)
  • push-ups (ten)
  • lunges (twenty-five)
  • sit ups (thirty-five)
  • wall sit (forty-five seconds)
  • plank (thirty seconds)
  • butt kicks (twenty)
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Wednesday

  • squats (fifteen)
  • sit ups (thirty)
  • crunches (thirty)
  • wall sit (thirty-five seconds)
  • jumping jacks (fifty)
  • butt kicks (twenty-five)
  • lunges (twenty-five)
  • plank (forty seconds)
  • push-ups (ten)

Thursday

  • squats (thirty-five)
  • crunches (twenty)
  • lunges (fifteen)
  • plank (thirty seconds)
  • sit ups (fifty)
  • wall sit (sixty seconds)
  • butt kicks (thirty-five)
  • jumping jacks (twenty-five)
  • push-ups (twenty)

Friday

  • squats (twenty-five)
  • sit ups (forty)
  • plank (sixty seconds)
  • push-ups (thirty)
  • crunches (thirty)
  • lunges (sixty)
  • jumping jacks (fifty-five)
  • wall sits (forty-five seconds)
  • butt kicks (fifty)

Cardio

  • first week – thirty-second sprint, thirty-second jog (repeat five times)
  • second week – thirty-five-second sprint, forty-five-second jog (repeat six times)
  • third week – forty-five-second spring, sixty-second jog (repeat seven times)
  • fourth week – fifty-second sprint, forty-five-second jog (repeat eight times)
  • fifth week – fifty-five-second sprint, thirty-second jog (repeat seven times)
  • sixth week – sixty-second sprint, forty-five-second jog (repeat six times)
  • seventh week – sixty-five-second sprint, sixty-second jog (repeat five times)
  • eighth week – seventy-second sprint, forty-five-second jog (repeat six times)
  • ninth week – seventy-five-second sprint, thirty-second jog (repeat seven times)
  • tenth week – eighty-second sprint, forty-five-second jog (repeat eight times)

Now you have everything you need at your disposal to start a no gym no equipment workout routine. Remember to pair the day’s exercises with that week’s cardio, and to rest on the weekends so your body can repair itself. You should be burning fat and building in muscle in no time.

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Active. Crunches: Proper technique will help avoid pain and produce better results http://www.active.com/articles/crunches-proper-technique-will-help-avoid-pain-and-produce-better-results Accessed: November 23, 2016.

Greatist. How to do the perfect squat http://greatist.com/fitness/perfect-squat Published: October 20, 2014. Accessed: November 23, 2016.

Focus Fitness. The Ultimate Lunges Guide: Lunges without weights http://focusfitness.net/lunges-without-weights/ Published: March 6, 2016. Accessed: November 23, 2016.

Greatist. How to do the perfect push-up http://greatist.com/fitness/how-do-perfect-push Published: August 5, 2015. Accessed: November 23, 2016.

Healthy Food House. 10 Week no gym home workout plan http://www.healthyfoodhouse.com/10-week-no-gym-home-workout-plan/ Published: November 16, 2016. Accessed: November 23, 2016.

 

 

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