You need to commit to it. According to the inventor, you need 28 days and 10 minutes every day to notice the amazing results.
The schedule is not hard. You are familiar with all of these exercises. You just need to increase the tempo and increase the effort.
Before I show you the exercises, I need to say one thing. Don’t expect this workout work out if you don’t commit to it. Lots of people start something only with their minds.
They are out there sharing how they exercise every day and eat healthily. However, the reality is different, and when it comes to results, they say that the workout was wrong and a bunch of gibberish that comes along.
Now, let’s change the way we eat and exercise in 2017. That’s how you stay committed to this 4-week plan to transform your body.
Let’s get familiar with the exercises first.
Plank
Push Ups
Toning Your Thigh and Bottom Muscles
Squats
Ab Exercises
Abs and Buttocks
Waist
If you need extra help with these activities, shoot me an email.
Now, the 4-week plan:
Week 1
- 2 Minutes Plank
- 1 Minute Push-Ups
- 1 Minute Abs and Thighs
- 1 Minute Abs
- 1 Minute Abs and Buttocks
- 1 Minute Waist
- 2 Minutes’ Plank
You need to do this plan for six days.
Week 2:
Mix the following sets for six days:Set 1:
- 3 Minutes Plank
- 3 Minutes Abs
- 3 Minutes Thighs and Buttocks
Set 2:
- 3 Minutes Waist
- 3 Minutes Push-ups
- 3 Minutes Abs and Buttocks
Week 3: Repeat the Week 1 Set
Week 4: Repeat the Week 2 Sets
Make sure you do everything correctly. The results will be knocking on the door as soon as possible.The bonus here is that you are going to develop a habit of exercising. You won’t stop doing the ten-minute set of activities every day.
Will you commit?
No-Gym workout goes for those women who don’t have or think they don’t have time to spend an hour and a half into the gym.
I want to tell you that I understand you, but now you don’t have an excuse anymore.
The workout program you’ve been waiting for is here.
And do you know what the best thing about it is? – We won’t charge you anything for it.
It’s completely free, and you will be able to get your body fit in 10 weeks.
But, you have to work for it.
It’s a routine you need to perform from Monday to Friday.
Saturday and Sunday are scheduled for rest, but I would recommend you doing yoga because it will be good for your body and health.
First of all, you need to water-ise yourself. Drink plenty of water. 2-3 liters per day is enough to relieve your body from toxins and help the “getting fit” process.
Fruit infused waters are the best.
Start balancing your meals. Focus on enough proteins, carbs, and fat. That’s the primary focus. Keep your calorie intake on the superior level, and you are ready to go.
Now when your mind is on the same page with your workout, let’s start with the program.
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 But Kicks
- 30 Push Ups
Saturday
- Yoga or Rest
Sunday
- 30 Minutes Meditation or Rest
I want the comments section to be fulfilled with all of you who are going to perform this fantastic no-gym workout program.
Don’t forget to share this with all your friends. They’ll need it!
