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Full 10 Week No-Gym Workout Program for Women

Women listen up. It’s time for you to face yourself and start with this complete no-gym workout program. It’s made for women who can’t visit the gym and constantly complain that they don’t have time to exercise.

You don’t have excuses anymore because the program you’ve been waiting for is in front of your eyes. The best thing about it is that we won’t charge you anything for the whole program. It’s free, and you will be able to get your perfect body in 10 weeks.

That’s if you commit and work for it!

It’s a routine you need to perform Monday to Friday. Saturday and Sunday are for resting your body and soul. There is no better way to rest than yoga and meditation. So, 30 minutes of yoga and 30 minutes of meditation on Sunday compliments this full no-gym workout program for women.

Are you ready for it?

10-week

Let me share a few thoughts before you commit to this.

You need to believe for what comes next. Having the right mind before you go with this full no-gym workout program for women is crucial.

You need to drink plenty of water. 2-3 liters per day is enough to help out your body to flush the toxins.

Try fruit-infused waters that will change the ”boring” taste of water.

Start or continue balancing your meals. Strive your food to have enough proteins, carbs, and fat. Remember the word Balance. Keep your calorie intake on the perfect level, and you are ready to start.

We are on the same page now. Let’s get it on!

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

Don’t forget to share this with all of your friends. That’s the best way!

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