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Title : 12 Week Training Plan n-gym at home
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12 Week Training Plan n-gym at home

Are you ready to shed those excess pounds, gain muscle or have a body tone? If so, these training plan is ideal for beginners men and women. This mini challenge can be done anywhere. No gym or equipment needed!

Here are fun training plans are easy to follow, which can also make 12 weeks of exercises at home.

Monday

• 20 Squats
• 15 sec Plank
• 25 crunches
• 35 Jumping Jacks
• 15 lunges
• 25 sec wall are
• 10 Sit ups
• 10 kicks Butt
• 5 chest

Tuesday

• 10 squats
• 30 sec Plank
• 25 crunches
• 10 Jumping Jacks
• 25 lunges
• 45sec wall are
• 35 Sit ups
• 20 kicks Butt
• 10 push ups

Wednesday

• 15 it squats
• 40 second Plank
• 30 crunches
• 50 Jumping Jacks
• 25 lunges
• 35 sec wall are
• 30 Sit ups
• 25 kicks Butt
• 10 push ups

Thursday

• 35 squats
• 30 sec Plank
• 20 crunches
• 25 Jumping Jacks
• 15 lunges
• 60 sec wall found
• 55 Sit ups
• 35 kicks Butt
• 20 pushups

Friday

• 25 it squats
• 60 sec Plank
• 30 crunches
• 55 Jumping Jacks
• 60 lunges
• 45 sec wall are
• 40 Sit ups
• 50 kicks Butt
• 30 pushups

Sat / Sun

REST

Cardio (per week) from training plans:

1. 30 second sprint, 30 second displacement (x5)
2. 35 second sprint, 45 seconds displacement (x6)
3. sprint of 45 seconds, 60 seconds displacement (x7)
4. sprint 50 seconds, 45 seconds offset (x8)
5. 55 second sprint, 30 seconds displacement ( x7)
6. sprint 60 seconds, 45 second displacement (x7)
7. sprint 60 seconds, 45 second displacement (x6)
8. sprint of 65 seconds, 60 seconds scroll (x5)
9. 70 second sprint, 45 seconds displacement (x6)
10. sprint of 75 seconds, 30 seconds of displacement (x7)
11. The 80 second sprint, 45 seconds offset (x8)
12. x 100 seconds sprint, 30 seconds displacement (x5)

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