16 WEEK NO GYM HOME WORKOUT PLAN

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Since the colder months are coming up, a ton of you have been asking for fun mini-challenges or workouts that can be done at home with minimal equipment.

Complete each cycle only once per day, then do your designated cardio for the week only on workout days. You should rest completely each weekend.

Squats

Stand facing forward with your chest up.

Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also hold your hands at chest level or place them behind your head.

Bend at your knees and hips, sticking your butt out like you’re sitting into an imaginary chair. Keep your chest lifted and your spine neutral, and do not let your lower back round.

Squat down as low as you can, keeping your head and chest lifted. Keep your knees over your ankles and press your weight back into your heels.
Keep your body tight, and push through your heels to bring yourself back to the starting position. This is one rep.

Second Plank

Start on the floor, resting on your forearms and knees.
Step your feet out one at a time, coming into a plank position.
Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
Hold for 60 seconds.

Crunches

1. Lie down on the mat, keep your knees bent, your back and feet flat, and your hands supporting your head.
2. Lift your shoulders, squeeze your abdominal muscles and hold for 1 to 2 seconds.
3. Slowly return to the starting position and repeat until set is complete.

When doing crunches keep your head in a neutral position, with your eyes on the ceiling and the chin off your chest. Breathe out as you crunch, maintain your core muscles tight and engaged and keep the elbows out.

Jumping Jacks

1. Stand straight with your feet together and hands by your sides.
2. Jump up, spread your feet and bring both hands together above your head.
3. Jump again and return to the starting position.
4. Repeat until set is complete.

Keep the knees slightly bent and land softly on the balls of your feet. Engage your core and glutes and maintain your knees in line with your hips and feet. Keep your arms extended and your elbows loose during the entire exercise and maintain a steady and smooth breathing pattern.

Lunges

1. Stand with your feet hip-width apart, keep your back straight, your shoulders back and your abs tight.
2. Take a step forward and slowly bend both knees, until your back knee is just above the floor.
3. Stand back up and repeat the movement.
4. Alternate legs until set is complete.

When doing lunges, keep your weight in the front heel and make sure that when you’re bending your front knee, your thigh and leg form a 90-degree angle. Maintain your feet hip-width apart throughout the entire exercise, don’t put one foot in front of the other. Breathe in as you lunge, and maintain a smooth and steady rhythm.

Second Wall Sit

Make sure your back is flat against the wall.
Place your feet firmly on the ground, shoulder-width apart, and then about 2 feet out from the wall.
Slide your back down the wall while keeping your core engaged and bending your legs until
they’re in a 90-degree angle—or right angle, so that if someone wanted to sit on your lap, they could. (Although now probably isn’t the best time.) Your knees should be directly above your ankles, not jutting out in front of them.

HOLD your position, while contracting your ab muscles.
When you’re ready to wrap it up, take a few seconds to slowly come back to a standing position while leaning against the wall.

Sit Ups

Lie with knees bent and feet flat on the floor. You can have someone hold your feet or place them under something to keep them steady.
Place your hands behind your head, elbows pointing out.
Engage your abs and lift your head, neck and shoulders up. Pretend you are holding a small ball under your chin.
Hold and then return to starting position.

Butt Kicks

1. Stand tall with your feet shoulder-width apart and face forward.
2. Start kicking your feet up, until the heels touch the glutes, and pump your arms at the same time.
3. Repeat until set is complete.

While doing the butt kicks exercise remember to keep your shoulders back, your abs tight, to open up your chest and to land slowly on the balls of your feet. Keep your arms close to your torso and your elbows bent at a 90-degree angle. Breathe out as you kick back and maintain a steady and stable pace. Pump your arms in sync with the opposite leg.

Push Ups

Get on the floor on all fours, positioning your hands slightly wider than your shoulders.

Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. You can position your feet to be close together or a bit wider depending on what is most comfortable for you.
Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire pushup.

Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.
Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don’t lock out the elbows; keep them slightly bent.

Monday

• 10 Squats
• 10 Second Plank
• 10 Crunches
• 10 Jumping Jacks
• 10 Lunges
• 10 Second Wall Sit
• 10 Sit Ups
• 10 Butt Kicks
• 10 Push Ups

Tuesday

• 20 Squats
• 20 Second Plank
• 20 Crunches
• 20 Jumping Jacks
• 20 Lunges
• 20 Second Wall Sit
• 20 Sit Ups
• 20 Butt Kicks
• 20 Push Ups

Wednesday

• 30 Squats
• 30 Second Plank
• 30 Crunches
• 30 Jumping Jacks
• 30 Lunges
• 30 Second Wall Sit
• 30 Sit Ups
• 30 Butt Kicks
• 30 Push Ups

Thursday

• 40 Squats
• 40 Second Plank
• 40 Crunches
• 40 Jumping Jacks
• 40 Lunges
• 40 Second Wall Sit
• 40 Sit Ups
• 40 Butt Kicks
• 40 Push Ups

Friday

• 50 Squats
• 50 Second Plank
• 50 Crunches
• 50 Jumping Jacks
• 50 Lunges
• 50 Second Wall Sit
• 50 Sit Ups
• 50 Butt Kicks
• 50 Push Ups

Saturday

• REST

Sunday

• REST

Cardio (by week): Repeat for the amount of times listed beside each interval. Only do on WEEKDAYS before your daily workout.

1. 30 second sprint, 30 second jog (3x)
2. 35 second sprint, 45 second jog (4x)
3. 45  second sprint, 60 second jog (5x)
4. 50 second sprint, 45 second jog (6x)
5. 55 second sprint, 30 second jog (7x)
6. 60 second sprint, 45 second jog (8x)
7. 60 second sprint, 45 second jog (9x)
8. 65 second sprint, 60 second jog (10x)
9. 65 second sprint, 60 second jog (10x)
10. 60 second sprint, 45 second jog (9x)
11. 60 second sprint, 45 second jog (8x)
12. 55 second sprint, 30 second jog (7x)
13. 50 second sprint, 45 second jog (6x)
14. 45 second sprint, 60 second jog (5x)
15. 35 second sprint, 45 second jog (4x)
16. 30 second sprint, 30 second jog (3x)