2-Day Home Workout Plan

By Christopher Stone

Experience

Beginner (1-2 years)

Days per week

2 days

Time

44 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Increase Stamina (Female | Male)

Tone Body (Female | Male)

Description

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 sin

Source

myworkouts

Equipment

Bodyweight

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

44 minutes

Genders

Female, Male

Days per week

2 days

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Increase Stamina (Female | Male)

Tone Body (Female | Male)

Description

Equipment

Bodyweight

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Focus: Abs, Chest, Hamstrings, Q...

Day 2: Focus: Abs, Glutes, Hamstrings...

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Squat	2 sets	10 reps	60s
2. Push-up	2 sets	10 reps	60s	you can do half push-ups if you can't do it with proper form
3. Single Leg Bodyweight Deadlift	2 sets	5 reps	60s
4. Alternate Heel Touchers	2 sets	10 reps	60s
5. High Knee Run	2 sets	30s	60s

Day 2

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Exercise	Sets	Reps	Rest	Notes
1. Butt Lift (Bridge)	2 sets	10 reps	60s
2. Bench Dip	2 sets	10 reps	60s
3. Bodyweight Reverse Lunge	2 sets	5 reps	60s	Per Leg
4. Crunches	2 sets	10 reps	60s
5. Heel Flicks	2 sets	30s	60s

Week 2

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Squat	2 sets	15 reps	60s
2. Push-up	2 sets	15 reps	60s	you can do half push-ups if you can't do it with proper form
3. Single Leg Bodyweight Deadlift	2 sets	8 reps	60s
4. Alternate Heel Touchers	2 sets	15 reps	60s
5. High Knee Run	2 sets	40s	60s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Butt Lift (Bridge)	2 sets	15 reps	60s
2. Bench Dip	2 sets	15 reps	60s
3. Bodyweight Reverse Lunge	2 sets	8 reps	60s	Per Leg
4. Crunches	2 sets	15 reps	60s
5. Heel Flicks	2 sets	40s	60s

Week 3

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Squat	3 sets	15 reps	60s
2. Push-up	3 sets	15 reps	60s	you can do half push-ups if you can't do it with proper form
3. Single Leg Bodyweight Deadlift	3 sets	8 reps	60s
4. Alternate Heel Touchers	3 sets	15 reps	60s
5. High Knee Run	3 sets	40s	60s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Butt Lift (Bridge)	3 sets	15 reps	60s
2. Bench Dip	3 sets	15 reps	60s
3. Bodyweight Reverse Lunge	3 sets	8 reps	60s	Per Leg
4. Crunches	3 sets	15 reps	60s
5. Heel Flicks	3 sets	40s	60s

Week 4

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Squat	3 sets	15 reps	30s
2. Push-up	3 sets	15 reps	30s	you can do half push-ups if you can't do it with proper form
3. Single Leg Bodyweight Deadlift	3 sets	8 reps	30s
4. Alternate Heel Touchers	3 sets	15 reps	30s
5. High Knee Run	3 sets	40s	30s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Butt Lift (Bridge)	3 sets	15 reps	30s
2. Bench Dip	3 sets	15 reps	30s
3. Bodyweight Reverse Lunge	3 sets	8 reps	30s	Per Leg
4. Crunches	3 sets	15 reps	30s
5. Heel Flicks	3 sets	40s	30s

Week 5

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Squat	3 sets	20 reps	30s
2. Push-up	3 sets	20 reps	30s	you can do half push-ups if you can't do it with proper form
3. Single Leg Bodyweight Deadlift	3 sets	10 reps	30s
4. Alternate Heel Touchers	3 sets	20 reps	30s
5. High Knee Run	3 sets	50s	30s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Butt Lift (Bridge)	3 sets	20 reps	30s
2. Bench Dip	3 sets	20 reps	30s
3. Bodyweight Reverse Lunge	3 sets	10 reps	30s	Per Leg
4. Crunches	3 sets	20 reps	30s
5. Heel Flicks	3 sets	50s	30s

Date Created: 3/27/20, 2:34 AM

Last Updated: 6/17/20, 1:50 AM