The only requirement is that you complete two workouts (with 30 reps of each exercise) from each category every week. day 1: upper body. day 2: lower body. day 3: core. day 4: cardio. day 5: upper. Home workout #6: the 20 min hotel routine. home workout #7: attack of the angry birds. home workout #8: high intensity interval training. home workout #9: train like batman. home workout #10: the plp progression. bonus no equipment workout: the playground circuit.
2. advanced home workout. this no equipment home workout is quite similar to the beginner home workout but also more intense. it likewise asks that you perform the entire circuit 5 times and involves the following exercises: air squats x 20 reps; walking lunges x 20 reps each leg; box jumps x 20 reps; push ups x 20 reps; pistol squats x 10 reps. Bend over at the waist with one arm slightly bent at your side like you’re about to do a regular triceps kickback. instead of holding a dumbbell in your hand, hold one end of a towel. hold the other end of the towel with your other hand in front of you, and use it to provide resistance to the arm doing the kickback. 1. push up: 3–6 sets of 6–12 reps. the push up is one of the most efficient bodyweight exercises you can do to build strength in your chest and triceps. but it also gives your shoulders, core. Perform this 30 minute no equipment workout program at home. this 30 minute workout can be performed anywhere: in your living room, your office breakroom, you name it. with a split between strength training and cardio, it helps you build muscle in your upper and lower body while burning fat through a hiit finisher.
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