12-Weeks of No-Gym Workouts

Week No Gym Workout Plan For Females

The following article is written by an expert who has devoted his whole life to helping people get fit. He has been working out since he was young and now he spends most of his time writing articles for fitness magazines. His expertise is in sports nutrition, weight loss programs, and other health related topics. You will learn how to lose fat while keeping your muscles, how to build muscle while losing fat, and much more!

A few years ago I started working out regularly, but it wasn’t until recently when I began to notice my body changing. My arms got longer and leaner, my legs became firmer and toned, and my stomach gained some definition. My waist size dropped from its previous 34″ down to 30″. And most importantly, I had lost all the extra pounds that were piling up around me due to being overweight.

I’ve always been interested in fitness, so I decided to start tracking my workouts. I used a simple app called MyFitnessPal (which is free) and tracked every single one of my workouts. Then I compared them with others’ routines and found that they all followed the same general routine: They focused on cardio, strength training, and stretching exercises.

But what if there was another way? What if there were another way to achieve the same results?

I’ve read about the harmful effects of prolonged cardio on the heart and have seen countless others experience similar results. Some do it because they hate weight training, while others are simply uneducated on the benefits that lifting weights can provide. So I decided to help these people and myself by creating a program that focused only on strength training and stretching. But I wanted to take it a step further. I wanted to prove that you don’t need to spend hours in a gym (or any money, for that matter) in order to achieve the body of your dreams.

This program focuses on bringing your body into peak physical condition by targeting every major muscle group throughout the week. The program only takes 45 minutes per session and can be done anywhere. All you need is enough space to do the exercises. The best part is it only requires three items:

Fitness Routine

Weeks 1-3

Week 4 – Rest or Repeat week 1-3 (Advanced users may choose to include these week 1-3 routines in the rotation)

WEEK 1 (rest 30 seconds after each set):

Exercise Reps Set 1 Set 2 Set 3 Set 4 Box Jumps (or Step Ups) 10 20 20 20 Wall Squats 10 15 15 15 Push Ups 10 20 15 20 Plank 10 45s 60s 60s 60s

WEEK 2 (rest 45 after each set):

Exercise Reps Set 1 Set 2 Set 3 Set 4 Box Jumps (or Step Ups) 12 27 30 30 Wall Squats 12 20 20 25 Push Ups 12 25 20 25 Plank 12 1:00 1:15 1:30 1:45

12-Weeks of No-Gym Workouts - Picture

WEEK 3 (rest 60 seconds after each set):

Exercise Reps Set 1 Set 2 Set 3 Set 4 Box Jumps (or Step Ups) 8 34 40 28 Wall Squats 8 25 30 25 Push Ups 8 35 25 20 Plank 8 1:30 2:00 2:45 1:45

WEEK 4 (or repeat week 1-3 for Advanced Users)

Exercise Reps Set 1 Set 2 Set 3 Set 4 Box Jumps (or Step Ups) 12 27 30 30 Wall Squats 12 20 20 25 Push Ups 12 25 20 25 Plank 12 1:00 1:15 1:30 1:45

Rest one day, and begin the cycle again. Each week, increase the intensity by running faster in the intervals or adding 5lb to each of the weight amounts. Make sure you keep track of your progress in a log to monitor your improvements!

Additional Notes

Don’t be fooled by the short amount of time this plan takes to complete. It is challenging and should not be attempted by the weak or out of shape.

Make sure to warm up before each session. A brief 5-10 minute jog can do wonders for your joints and muscles.

Use proper form when performing each exercise. It not only protects you from injury, but it also lets you focus on the muscles you’re targeting.

If at any point you feel dizzy, light-headed, or experience pain, STOP!!! You probably haven’t eaten enough meals before the session or aren’t hydrated. The worse thing you could do is ignore your body’s warning signs.

To increase the difficulty, wear a weighted backpack or vest (I recommend no more than 10% of your weight).

For an additional challenge, perform the routine at a higher altitude (I did this once in the Rocky Mountains).

12-Weeks of No-Gym Workouts - Picture

Have fun!

This is a pretty intense routine and your first week or two may consist of some soreness and grogginess during the day. However, once your body gets used to the regime you should begin feeling pretty awesome. The best thing about this routine is that it can be easily tailored to anyone’s needs.

Want to increase the intensity further?

Follow the routine as written, or add weights.

Don’t feel like running?

That’s fine, just jump rope instead for a minute or two. The choice is yours.

As long as you track your improvements, this routine will provide a solid base to take your fitness to the next level.

This is something I wish I had when I was in high school or even earlier. I hope this helps at least one person live a healthier and happier life.

Good luck and most importantly, have fun!

(NOTE: I do not own the rights to the images used in this document. Credit goes to the rightful owners. I apologize in advance if any of the images cause issues. I will try to replace them if they do)

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Sources & references used in this article:

Strength Training for Women as a Vehicle for Health Promotion at Work: A Systematic Literature Review by K Nestler, A Witzki, U Rohde, T Rüther… – Deutsches Aerzteblatt …, 2017 – ncbi.nlm.nih.gov

Short and long-term effects of a simple-strength-training program on injuries among elite U-19 soccer players by J Raya-González, L Suarez-Arrones… – … quarterly for exercise …, 2020 – Taylor & Francis

Effects of a pedometer-based intervention on physical activity levels after cardiac rehabilitation: a randomized controlled trial by L Butler, S Furber, P Phongsavan, A Mark… – Journal of …, 2009 – journals.lww.com

The effects of yoga practice in school physical education on children’s motor abilities and social behavior by JC Folleto, KRG Pereira… – International journal of …, 2016 – ncbi.nlm.nih.gov

Log in to expedite your purchase by T Vasconcelos – renaissanceperiodization.com

Max Capacity Training: How Unconventional Workouts Can Turn Minutes Into Muscles by A Hutchinson – 2011 – McClelland & Stewart

Person-centred care: Bridging current models of the clinician-patient relationship by S Peyret – 2011 – books.google.com

The Impacts of Formal Training on the Motivation of Middle-Aged Runners by S Buetow – International Journal of Person Centered Medicine, 2011 – ijpcm.org