Free personalized workout plan

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

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Equipment

Bodyweight

Average Exertion

40%

Average Cardio Intensity

30%

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

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

Show More

Equipment

Bodyweight

Avg Exertion

40%

Workout Type

Full Body

Avg Cardio Intensity

30%

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 WeekSee Next Workout Week

Week 1



ExerciseSetsRepsRestNotes
1. Bodyweight 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

Week 2



ExerciseSetsRepsRestNotes
1. Bodyweight 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

Week 3



ExerciseSetsRepsRestNotes
1. Bodyweight 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

Week 4



ExerciseSetsRepsRestNotes
1. Bodyweight 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

Week 5



ExerciseSetsRepsRestNotes
1. Bodyweight 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
Date Created: 3/27/20, 2:34 AM

Last Updated: 6/17/20, 1:50 AM

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