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: 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

Next Week

Week 1

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Squat Prisoner Squat by David Kimmerle	2 sets	10 reps	60s
2. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	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 Bodyweight Single Leg Deadlift by Hybrid Fitness	2 sets	5 reps	60s
4. Alternate Heel Touchers Tutorial Alternate Heel Touchers by Get Right Results	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) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	2 sets	10 reps	60s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	2 sets	10 reps	60s
3. Bodyweight Reverse Lunge Bodyweight Reverse Lunge by Avid Fitness	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 Prisoner Squat by David Kimmerle	2 sets	15 reps	60s
2. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	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 Bodyweight Single Leg Deadlift by Hybrid Fitness	2 sets	8 reps	60s
4. Alternate Heel Touchers Tutorial Alternate Heel Touchers by Get Right Results	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) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	2 sets	15 reps	60s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	2 sets	15 reps	60s
3. Bodyweight Reverse Lunge Bodyweight Reverse Lunge by Avid Fitness	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. Bodyweight Squat Prisoner Squat by David Kimmerle	3 sets	15 reps	60s
2. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	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 Bodyweight Single Leg Deadlift by Hybrid Fitness	3 sets	8 reps	60s
4. Alternate Heel Touchers Tutorial Alternate Heel Touchers by Get Right Results	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) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	3 sets	15 reps	60s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	3 sets	15 reps	60s
3. Bodyweight Reverse Lunge Bodyweight Reverse Lunge by Avid Fitness	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 Prisoner Squat by David Kimmerle	3 sets	15 reps	30s
2. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	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 Bodyweight Single Leg Deadlift by Hybrid Fitness	3 sets	8 reps	30s
4. Alternate Heel Touchers Tutorial Alternate Heel Touchers by Get Right Results	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) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	3 sets	15 reps	30s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	3 sets	15 reps	30s
3. Bodyweight Reverse Lunge Bodyweight Reverse Lunge by Avid Fitness	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. Bodyweight Squat Prisoner Squat by David Kimmerle	3 sets	20 reps	30s
2. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	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 Bodyweight Single Leg Deadlift by Hybrid Fitness	3 sets	10 reps	30s
4. Alternate Heel Touchers Tutorial Alternate Heel Touchers by Get Right Results	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) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	3 sets	20 reps	30s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	3 sets	20 reps	30s
3. Bodyweight Reverse Lunge Bodyweight Reverse Lunge by Avid Fitness	3 sets	10 reps	30s	Per Leg
4. Crunches ▶	3 sets	20 reps	30s
5. Heel Flicks ▶	3 sets	50s	30s

2-Day Home Workout Plan

Workout Overview

Week 1

Week 1

Day 1

Day 2

Week 2

Day 1

Day 2

Week 3

Day 1

Day 2

Week 4

Day 1

Day 2

Week 5

Day 1

Day 2

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