10-Weeks Workout Plan You Can Do at Home


If you want to build your body but you don’t have enough time to go to a gym then here you will find a solution for your problem. Our team Go Fit Stay Fit is going to present you a10-weeks workout plan which will straighten your body, help you lose your extra weight and build your muscles.

You should follow a list of exercises for a period of 10 weeks and then you will see the unbelievable results. Start from today, don’t waste more time.

Here you have the list of exercises you should do every day.

1. Squats
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Start with your feet shoulder-width apart, and your chest held up and out. Extend your hands straight out in front of you. Then sit back and down like you’re sitting on a chair. Lower down, so your thighs are parallel to the floor, with your knees over your ankles. Hold this position for few seconds and bring yourself back to the starting position. Repeat it 20 times. (1)

2. Push-ups
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Start on your hands and knees with your hands underneath your shoulders. Then come onto the balls of your feet and the heels of your hands, and then walk the feet back until you are in the plank position. Bend your elbows, lowering your body down. Then slowly push yourself back up to the starting position. For more info about push-ups, I recommend reading this article. (2)

3. Bridge
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Start lying on the back with your hands by your sides and your knees bend. Your feet should be shoulder-width apart. Then lift your hips off the ground keeping your back straight. Hold this pose for few seconds and then slowly bring your hips back to the starting position. (3)

4. Plank
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Start with the pushup position. Your upper part of the body must be straight in line with the elbows and toes when they are slightly raised. Keep up this straight position, take deep breaths, and feel the muscles getting strong. When you contract the buttock muscles, equally divide the weight into both legs and elbows to have more strength and balance. (4)

5. Crunches
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You should lie on your back with the knees bent and feet flat on the floor, hip-width apart. Then place your hands behind your head. Gently pull your abdominals inward. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold the position for few seconds and slowly back down. Repeat it ten times. (5)

These exercises are excellent for your whole body. You just need to follow them regularly, and you will see the best results ever. After 10 weeks you can make a pause of one week and then continue the workout plan until you get the body you always wanted.

Источник: gofit-stayfit.com