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
| 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
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Prisoner 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
Scroll to top| 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
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Prisoner 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
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Prisoner 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
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Prisoner 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
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Prisoner 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: 3/27/20, 3:45 AM