Valentin Bosioc
Today I’m going to show you a new and amazing challenge! Everybody should try this 28 days full body home workout challenge!
Have no gym but want real results? Want to burn calories and build muscle without any fancy equipment? Take on our 28 day no gym workout challenge!
READ: The Most Challenging Bodyweight Exercises
No need for dumbbells, barbells, treadmills or machines. This no gym workout plan uses nothing but your own body weight to challenge your muscles and get your heart rate pumping.
The first benefit to using full body workout plans is that there is a much lower time requirement to perform them! The second benefit of full body workouts is the increased muscular recovery rates.
If you’ve never really worked out before or you’re trying to get back into fitness, it can be confusing or intimidating to know where to actually begin. That’s why we have put together a realistic, not intimidating exercise plan made up of bodyweight and cardio workouts you can do anywhere.
Ready for the challenge? All you need is:
- A mat or towel
- A bench or chair
- A water bottle
Day 1:
10 Squats
10 One Legged Deadlifts (on each side)
10 Walking Lunges
Day 2:
10 Push Ups
10 Up Down Planks (on each side)
10 Tricep Dips
READ: How To Lose Up To 18 Pounds With The 14 Day Challenge
Day 3:
10 Straight Leg Jackknifes
20 Mountain Climbers
30 Second Plank
Day 4:
Rest
Day 5:
12 Squats
12 One Legged Deadlifts (on each side)
12 Walking Lunges
Day 6:
12 Push Ups
12 Up Down Planks
12 Tricep Dips
Day 7:
12 Straight Leg Jackknifes
24 Mountain Climbers
45 Second Plank
READ: Get An Improved Booty With This IRON GLUTES 30 Days Challenge
Day 8:
Rest
Day 9:
10 Squats
10 One Legged Deadlifts (on each side)
20 Walking Lunges
Repeat
Day 10:
10 Push Ups
10 Up Down Planks (on each side)
10 Tricep Dips
Repeat
Day 11:
10 Straight Leg Jackknifes
20 Mountain Climbers
60-Second Plank
Repeat
Day 12:
Rest
Day 13:
12 Squats
12 One Legged Deadlifts (on each side)
12 Walking Lunges
Repeat
Day 14:
12 Push Ups
12 Up Down Planks (on each side)
12 Tricep Dips
Repeat
Day 15:
12 Straight Leg Jackknifes
24 Mountain Climbers
60 Second Plank
Repeat
Day 16:
SEE: Plank Challenge – 28 Days To A Completely New Body
Rest
Day 17:
10 Squats
10 One Legged Deadlifts (on each side)
10 Walking Lunges
Repeat for a total of 3 sets
Day 18:
10 Push Ups
10 Up Down Planks (on each side)
10 Tricep Dips
Repeat for a total of 3 sets
Day 19:
10 Straight Leg Jackknife
10 Mountain Climbers
60 Second Plank
Repeat for a total of 3 sets
Day 20:
Rest
SEE ALSO: 30 Days Burpees Challenge
Day 21:
12 Squats
12 One Legged Deadlifts (on each side)
12 Walking Lunges
Repeat for a total of 3 sets
Day 22:
12 Push Ups
12 Up Down Planks
12 Tricep Dips
Repeat for a total of 3 sets
Day 23:
12 Straight Leg Jackknifes
24 Mountain Climbers
90 Second Plank
Repeat for a total of 3 sets
Day 24:
Rest
Day 25:
15 Squats
15 One Legged Deadlifts (on each side)
20 Walking Lunges
Repeat for a total of 3 sets
Day 26:
15 Push Ups
15 Up Down Planks (on each side)
15 Tricep Dips
Repeat for a total of 3 sets
Day 27:
15 Straight Leg Jackknifes
30 Mountain Climbers
90 Second Plank
Repeat for a total of 3 sets
SEE ALSO: The 28-Day Squat Challenge To A Completely New Booty
Day 28:
Rest
There you have it! Make sure you challenge yourself and challenge your friends! If it feels too easy for you, try and do the challenge twice a day. You will really see the results bursting out!
