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No-Gym Full Body Workout Plan

The document outlines a full workout routine that requires no gym, featuring a school week plan with specific exercises for each day, including strength, cardio, and core workouts. It also includes a holiday workout plan with a weekly goal of five workouts, incorporating strength, cardio, and core days. Additional tips emphasize hydration, rest, controlled movements, and the importance of consistency.

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mitchellrob8888
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7 views3 pages

No-Gym Full Body Workout Plan

The document outlines a full workout routine that requires no gym, featuring a school week plan with specific exercises for each day, including strength, cardio, and core workouts. It also includes a holiday workout plan with a weekly goal of five workouts, incorporating strength, cardio, and core days. Additional tips emphasize hydration, rest, controlled movements, and the importance of consistency.

Uploaded by

mitchellrob8888
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

FULL WORKOUT ROUTINE (NO GYM REQUIRED)

=====================================

SCHOOL WEEK WORKOUT PLAN

=====================================

MONDAY — Full Body Strength (20–25 mins)

• 15 squats

• 10 push-ups

• 12 lunges each leg

• 20 sec plank

• 20 mountain climbers

Repeat 3 rounds

TUESDAY — Cardio (25 mins)

Choose one:

• 30 min fast walk

• OR 3 × 100 jumping jacks (1 min rest)

WEDNESDAY — Core + Tightening (20–25 mins)

• 30 sec plank

• 10 leg raises

• 20 Russian twists

• 15 slow crunches

• 20 sec hollow hold

Repeat 3 rounds

THURSDAY — Upper Body Strength (20–25 mins)

• 12 incline push-ups

• 10 push-ups

• 12 chair dips
• 20 shoulder taps

• 30 sec plank

Repeat 3 rounds

FRIDAY — Light Cardio + Stretch

• 20 min walk

• 10 min stretching

=====================================

HOLIDAY WORKOUT PLAN (Dec–Feb)

=====================================

Weekly Goal:

• 5 workouts per week

• 2 strength days

• 2 cardio days

• 1 core day

-------------------------------------

STRENGTH DAYS (45 mins)

4 rounds:

• 20 squats

• 12–15 push-ups

• 12 lunges each leg

• 12 chair dips

• 25 mountain climbers

• 30 sec plank

Rest 1–2 mins between rounds

-------------------------------------

CARDIO DAYS (30 mins)

Choose one:
• 30 min fast walk

• 20–25 min bike

• 3 × 100 jumping jacks (1 min rest)

-------------------------------------

CORE DAY (25 mins)

3–4 rounds:

• 30 sec plank

• 15 leg raises

• 25 Russian twists

• 20 crunches

• 20 sec hollow hold

• 10 knee tucks

=====================================

TIPS

=====================================

• Stay hydrated

• Rest 1–2 mins between rounds

• Keep movements controlled, not rushed

• Consistency matters more than intensity

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