Quoted By:
Anyone can get in shape at home, you don’t need a gym. Take 30-60 minutes 5 days a week to exercise and you’ll start seeing huge returns in fitness within 30 days.
Calisthenics Workout
>push-ups
>sit-ups
>pull-ups
>leg lifts
>jump squats
>dips
>jump lunges
Cardio
>sprints
>run
>walk
Beginner workout
Super set
4 sets of the following
>push-ups x20
>sit-ups x30
>pull-ups x5 (do table ups if you are too weak for pull-ups)
>leg lifts x30
>jump squats x10
>table dips x10
>jump lunges x10
Beginner Cardio
>run 1 mile (walk a portion if you have to)
Goals for beginners
>run 3 miles in under 20 minutes
>sprint 100m in 13sec or less
>100 push-ups in a set
>20 pull-ups in a set
>100 unsupported sit-ups/crunches in a set
Goal work out
>run 3 miles
>super set the following times 4
>50 push-ups
>50 sit-ups
>20 pull-ups
>50 leg lifts
>50 jump squats
>30 table dips
>50 jump lunges
