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2-Day Home Workout Plan

Google Sheet Workout Export

By Christopher Stone

Experience Beginner (1-2 years)
Time 36 minutes/day | 2 days/week | 5 weeks
Goals

Build Muscle, Gain Strength, Increase Stamina, Tone Body

Equipment

Bodyweight, Flat Bench


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Average Exertion
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40%
Average Cardio Intensity
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30%

The 2-Day Home Workout Plan has been designed specifically for those who live busy lives and are short on time. The 2-day program workouts are short yet effective - they are designed to work every single muscle of the body and also include a cardiovascular element. The program is five-weeks in length - the first week start off with a low volume to allow you to become accustomed to the exercises and the movements involved. As the weeks progress, reps, sets and rest periods are manipulated to make training more challenging and bring about significant change. This program can be used in conjunction with any another training program.

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Description

Week 1 Overview

Day 1:

Full Body

Day 2:

Full Body

Day 3:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest


Day 1 - Full Body

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1. Bodyweight Squat
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
2. Push-up
2 sets, 10 reps, (rest 60s)
you can do half push-ups if you can't do it with proper form
Time between exercises: 60s
Show Alternative Exercises
Single Leg Bodyweight Deadlift demonstrationPlay Single Leg Bodyweight Deadlift demonstration
3. Single Leg Bodyweight Deadlift
2 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternate Heel Touchers demonstrationPlay Alternate Heel Touchers demonstration
4. Alternate Heel Touchers
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
High Knee Run demonstrationPlay High Knee Run demonstration
5. High Knee Run
2 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Full Body

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Glute Bridge demonstrationPlay Glute Bridge demonstration
1. Glute Bridge
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
2. Bench Dip
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Reverse Lunge demonstrationPlay Bodyweight Reverse Lunge demonstration
3. Bodyweight Reverse Lunge
2 sets, 5 reps, (rest 60s)
Per Leg
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
4. Crunches
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Heel Flicks demonstrationPlay Heel Flicks demonstration
5. Heel Flicks
2 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 3/27/2020, UTC


Last Updated: 6/17/2020, UTC

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