2-Day Home Workout Plan

AuthorChristopher Stone
Sourcemyworkouts.io
GendersFemale, Male
ExperienceBeginner (1-2 years)
Time44 minutes
Workout TypeFull Body
Days per week2 days
Average Exertion4
Average Cardio Intensity3
EquipmentBodyweight
GoalsBuild Muscle, Gain Strength, Increase Stamina, Tone Body
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

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Workout Overview

Week 1
Next WeekSee Next Workout Week

Week 1



ExerciseSetsRepsRestNotes
1. Prisoner Squat2 sets10 reps60s
2. Push Up2 sets10 reps60s
you can do half push-ups if you can't do it with proper form
3. Single Leg Bodyweight Deadlift2 sets5 reps60s
4. Alternate Heel Touchers2 sets10 reps60s
5. High Knee Run2 sets30s60s

ExerciseSetsRepsRestNotes
1. Butt Lift (Bridge)2 sets10 reps60s
2. Bench Dip2 sets10 reps60s
3. Bodyweight Reverse Lunge2 sets5 reps60s
Per Leg
4. Crunches2 sets10 reps60s
5. Heel Flicks2 sets30s60s

Day 3

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Rest Day

Day 4

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Rest Day

Day 5

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Rest Day

Day 6

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Rest Day

Day 7

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Rest Day

Week 2



ExerciseSetsRepsRestNotes
1. Prisoner Squat2 sets15 reps60s
2. Push Up2 sets15 reps60s
you can do half push-ups if you can't do it with proper form
3. Single Leg Bodyweight Deadlift2 sets8 reps60s
4. Alternate Heel Touchers2 sets15 reps60s
5. High Knee Run2 sets40s60s

ExerciseSetsRepsRestNotes
1. Butt Lift (Bridge)2 sets15 reps60s
2. Bench Dip2 sets15 reps60s
3. Bodyweight Reverse Lunge2 sets8 reps60s
Per Leg
4. Crunches2 sets15 reps60s
5. Heel Flicks2 sets40s60s

Day 3

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Rest Day

Day 4

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Rest Day

Day 5

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Rest Day

Day 6

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Rest Day

Day 7

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Rest Day

Week 3



ExerciseSetsRepsRestNotes
1. Prisoner Squat3 sets15 reps60s
2. Push Up3 sets15 reps60s
you can do half push-ups if you can't do it with proper form
3. Single Leg Bodyweight Deadlift3 sets8 reps60s
4. Alternate Heel Touchers3 sets15 reps60s
5. High Knee Run3 sets40s60s

ExerciseSetsRepsRestNotes
1. Butt Lift (Bridge)3 sets15 reps60s
2. Bench Dip3 sets15 reps60s
3. Bodyweight Reverse Lunge3 sets8 reps60s
Per Leg
4. Crunches3 sets15 reps60s
5. Heel Flicks3 sets40s60s

Day 3

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Rest Day

Day 4

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Rest Day

Day 5

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Rest Day

Day 6

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Rest Day

Day 7

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Rest Day

Week 4



ExerciseSetsRepsRestNotes
1. Prisoner Squat3 sets15 reps30s
2. Push Up3 sets15 reps30s
you can do half push-ups if you can't do it with proper form
3. Single Leg Bodyweight Deadlift3 sets8 reps30s
4. Alternate Heel Touchers3 sets15 reps30s
5. High Knee Run3 sets40s30s

ExerciseSetsRepsRestNotes
1. Butt Lift (Bridge)3 sets15 reps30s
2. Bench Dip3 sets15 reps30s
3. Bodyweight Reverse Lunge3 sets8 reps30s
Per Leg
4. Crunches3 sets15 reps30s
5. Heel Flicks3 sets40s30s

Day 3

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Rest Day

Day 4

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Rest Day

Day 5

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Rest Day

Day 6

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Rest Day

Day 7

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Rest Day

Week 5



ExerciseSetsRepsRestNotes
1. Prisoner Squat3 sets20 reps30s
2. Push Up3 sets20 reps30s
you can do half push-ups if you can't do it with proper form
3. Single Leg Bodyweight Deadlift3 sets10 reps30s
4. Alternate Heel Touchers3 sets20 reps30s
5. High Knee Run3 sets50s30s

ExerciseSetsRepsRestNotes
1. Butt Lift (Bridge)3 sets20 reps30s
2. Bench Dip3 sets20 reps30s
3. Bodyweight Reverse Lunge3 sets10 reps30s
Per Leg
4. Crunches3 sets20 reps30s
5. Heel Flicks3 sets50s30s

Day 3

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Rest Day

Day 4

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Rest Day

Day 5

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Rest Day

Day 6

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Rest Day

Day 7

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Rest Day

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

Last Updated: 3/27/20, 3:45 AM