2-Day Home Workout Plan

By Christopher Stone

	Beginner (1-2 years)
	36 minutes/day \| 2 days/week \| 5 weeks
	Build Muscle, Gain Strength, Increase Stamina, Tone Body
	Bodyweight, Flat Bench Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Bodyweight Squat	2 sets	10 reps	60s
2.Push-up See Exercise Notes	2 sets	10 reps	60s
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
1.Glute Bridge	2 sets	10 reps	60s
2.Bench Dip	2 sets	10 reps	60s
3.Bodyweight Reverse Lunge See Exercise Notes	2 sets	5 reps	60s
4.Crunches	2 sets	10 reps	60s
5.Heel Flicks	2 sets	30s	60s

Date Created: 3/27/2020, UTC

Last Updated: 6/17/2020, UTC

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