Sunday, 9 August 2015

#NoWeightsNoExcuses HomeWorkout Plan For Guys


This is Part 2 of my #NoWeightsNoExcuses HomeWorkout Plan For guys! Click Here for Part 1


Often we can find ourselves having limited time in the day to squeeze in our fitness goals. However, your body is on a constant treadmill. If you don't walk forwards and stick to your goals; you will only end up going backwards!

So, remember you can easily workout at home or start buying some small but simple workout equipment for your home.

Remember, if you are cooking a clean meal. whilst it is in the oven, you can be working out!

On this post you will find a free home workout plan for the whole week including cardio. Also a list of equipment to purchase for your fitness goals at home.
Home Workout: without equipment

Daily morning home workout

Morning: 20 press ups, 20 sit ups, 20 crunches, 20 leg raises, 30 squats




Evening Do this video or one of the other home workouts:

Cardio: 10 minute run/walk, 30 minute cross trainer, 5 minutes row, 5 minute bike, 10minutes cross trainer, 3x pull ups to failure, 4x press ups to failure, 4x 25 sit ups (2times a week)

Home Workout:

Monday: (40 squats, 50 mountain Climbers, 20 jumping squats, 20 press ups, 20 sit ups, 30 Spiderman Press ups, 20 lunges, 20 crunches, 20 leg raises, 30 press ups, 45 second plank)x4

Tuesday: (50 press ups, 10 single leg squats, 20 burpees, 30 sit ups, 40 press ups, 50 russian twists, 15/15/ side planks, 30 leg raises, 30 sit ups, 50 russian twists) x2

Wednesday: (50 Fast high knees, 15 burpees, 20 tricep presses, 20 crunches, 20 leg raises, 30 mountain climbers, 20/20 side plank, 20 Twisting Sit ups) x5

Thursday: 25 jumping squats, 20 squats, 30 mountain climbers 20 sit ups, 15 crunches, 30 press ups, 30 russian twists, 10/10 lunges x3

Friday: 30 squats, 20 press ups, 15 sit ups, 20 press ups, 30 mountain climbers, 30 squats x4

Cardio: 5 minutes skipping warm up, then this skipping workout


Saturday: (30 squats, 20 burpees, 30 star jumps,50 mountain climbers,30
 squats, 25 burpees, 20 star jumps,40 mountain climbers,30 squats, 30 burpees, 30 star jumps, 50 mountain climbers, 20 sit ups, 20 leg raises, plank 2 minutes) x3

Sunday: go for a jog, rest and stretch


Here are Some Workout Videos to follow

1. Triceps and core workout. This can be completed on stairs or steps












2. 500 rep abs workout for Guys and Girls












3. 5minute Abs Blast Part 2












Equipment to Buy
  1. A workout mat: Something soft to lay down on. That's not going to let your sweat drip all over our carpet/floor.
  2. Abs Roller: This is a great and small little piece of equipment. It works your abs and your arms. It can fit in a draw. It is powered by your will power! Check out my video on how to use it effectively

    Ab Roller Wheel with Extra Thick Knee Pad Mat and Comfort Foam Handles, Black - Dual, Double Pro Abdominal Exercise Wheel - Great Fitness Workout for Abs
  3. Dumbbells: Yes some weights. however, you don't need 50kg dumbbells! A box of adjustable weights, will help you work your whole body. You can use them for squats, presses, raises, weighted abs workouts... list is endless
    There are two types of dumbbells for sale.
    A) These colourful non-adjustable soft dumbbells

    York Family Dumbbell Weight Set and Stand
    B)These adjustable metal dumbbells. Great for intense training and serious goals

    York 20kg Cast Iron Dumbbell Set and Case
  4. An Adjustable pull up bar: You don't need to drill into any walls, you just twist the handles or hang it on to your door frame. It can be used to train your back and your abs.
    There are two types
    A) This one twists into your door frame

    Doorway Pull Up Bar and Chin Up Bar
    B) Multi-purpose bar that hangs on your door frame (this is the best option; it can be used for Dips, Sit ups & Press ups as well)

    Multi-Purpose Amazing Workout Bar for Your Door
  5. Skipping Rope: a simple adjustable rope for either indoors(if you have space) or outdoors. Some ropes are only for indoors, but you can just put your workout mat underneath you and use it outside.

    Speed Skipping Rope Adjustable Jump Rope - For Boxing, Crossfit, WODs, Fitness Training, Double Unders - Wire Rope Plastic Coated - Professional for Men and Women Adults - Best Lifetime Guarantee

Check out my other posts for more tips, workouts and motivation.

Good luck and comment below how you get on with this Tip...

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Allen

Think it, believe it and you will achieve it
Subscribe to my youtube channel for free workout videos and advice

www.youtube.com/AntoineFitnessmodel