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!
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
Day 3:
10 Straight Leg Jackknifes
20 Mountain Climbers
30 Second Plank
Day 4:
Rest
SQUATS
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
Day 8:
Rest
ONE LEG DEADLIFT
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
UP DOWN PLANKS
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:
Rest
MOUNTAIN CLIMBERS
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
WALKING LUNGES
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
PUSH UPS
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
Day 28:
Rest
PLANK