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2-Day Home Workout Plan

By Christopher Stone

Experience
Beginner (1-2 years)
Time
44 minutes/day | 2 days/week | 5 weeks
Good for
Build Muscle, Gain Strength, Increase Stamina, Tone Body
Equipment
Bodyweight, Flat Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
40%
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 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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Workout Overview

Week 1

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest


Day 1

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1. Bodyweight Squat
2 sets, 10 reps, (rest 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
Show Alternative Exercises
Single Leg Bodyweight Deadlift demonstrationPlay Single Leg Bodyweight Deadlift demonstration
3. Single Leg Bodyweight Deadlift
2 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Alternate Heel Touchers demonstrationPlay Alternate Heel Touchers demonstration
4. Alternate Heel Touchers
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
High Knee Run demonstrationPlay High Knee Run demonstration
5. High Knee Run
2 sets, 30s, (rest 60s)
Show Alternative Exercises

Day 2

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

Date Created: 3/26/2020, EDT


Last Updated: 6/16/2020, EDT

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