Welcoem to posts!!
in the future - u will be able to do some more stuff here,,,!! like pat catgirl- i mean um yeah... for now u can only see others's posts :c
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Hereβs a 90-day home workout plan, structured into three 30-day phases to progress in intensity. Each workout targets different areas of fitness: strength, endurance, and flexibility. No equipment is required, but dumbbells or resistance bands can enhance your workouts.
Phase 1 (Days 1-30): Foundation
Goal: Build a base of strength and endurance.
Day 1: Full Body
Push-ups: 3 sets of 10-15 reps
Bodyweight Squats: 3 sets of 15-20 reps
Plank: 3 sets, hold for 30-45 seconds
Jumping Jacks: 3 sets of 30 reps
Day 2: Lower Body
Lunges: 3 sets of 10 reps per leg
Glute Bridges: 3 sets of 15 reps
Wall Sit: 3 sets, hold for 30-60 seconds
High Knees: 3 sets of 30 seconds
Day 3: Upper Body & Core
Push-ups: 3 sets of 10-12 reps
Tricep Dips (off a chair): 3 sets of 10-12 reps
Bicycle Crunches: 3 sets of 15 reps per side
Mountain Climbers: 3 sets of 30 seconds
Day 4: Rest or Light Activity (Yoga, walking)
Day 5: Cardio
Burpees: 3 sets of 10 reps
Jump Squats: 3 sets of 10-15 reps
Skaters: 3 sets of 20 reps
Jumping Jacks: 3 sets of 45 seconds
Day 6: Core Focus
Russian Twists: 3 sets of 20 reps per side
Leg Raises: 3 sets of 12-15 reps
Plank: 3 sets, hold for 45-60 seconds
Side Plank: 2 sets per side, hold for 30 seconds
Day 7: Rest or Active Recovery
Phase 2 (Days 31-60): Build Strength & Endurance
Goal: Increase intensity and reps, and introduce more complex movements.
Day 1: Full Body
Push-ups: 4 sets of 12-15 reps
Squat Jumps: 4 sets of 12-15 reps
Plank-to-Push-up: 4 sets of 10 reps
Burpees: 4 sets of 10 reps
Day 2: Lower Body
Bulgarian Split Squats: 4 sets of 10 reps per leg
Glute Bridge March: 4 sets of 12 reps
Wall Sit: 3 sets, hold for 60 seconds
Jumping Lunges: 3 sets of 10 reps per leg
Day 3: Upper Body & Core
Diamond Push-ups: 4 sets of 10 reps
Chair Dips: 4 sets of 12 reps
Bicycle Crunches: 4 sets of 20 reps per side
Mountain Climbers: 4 sets of 45 seconds
Day 4: Rest or Light Activity
Day 5: Cardio
Burpees: 4 sets of 12 reps
Skaters: 4 sets of 30 reps
Jump Squats: 4 sets of 15 reps
High Knees: 4 sets of 60 seconds
Day 6: Core Focus
Russian Twists: 4 sets of 25 reps per side
Leg Raises: 4 sets of 15 reps
Side Plank: 3 sets per side, hold for 45 seconds
Flutter Kicks: 4 sets of 20 reps per leg
Day 7: Rest or Active Recovery
Phase 3 (Days 61-90): Maximize Performance
Goal: Push your limits with higher intensity, supersets, and complex movements.
Day 1: Full Body
Push-up to Shoulder Tap: 4 sets of 12-15 reps
Squat Jumps: 4 sets of 20 reps
Burpees: 4 sets of 15 reps
Mountain Climbers: 4 sets of 60 seconds
Day 2: Lower Body
Pistol Squats (assisted): 4 sets of 8-10 reps per leg
Jump Lunges: 4 sets of 12 reps per leg
Bulgarian Split Squats: 4 sets of 12 reps per leg
Wall Sit: 3 sets, hold for 90 seconds
Day 3: Upper Body & Core
Diamond Push-ups: 4 sets of 12 reps
Chair Dips: 4 sets of 15 reps
Plank-to-Push-up: 4 sets of 12 reps
Bicycle Crunches: 4 sets of 30 reps per side
Day 4: Rest or Light Activity
Day 5: Cardio
Burpees: 5 sets of 15 reps
Jump Squats: 4 sets of 20 reps
Skaters: 4 sets of 40 reps
High Knees: 4 sets of 90 seconds
Day 6: Core Focus
Russian Twists: 4 sets of 30 reps per side
Flutter Kicks: 4 sets of 25 reps per leg
Side Plank: 3 sets per side, hold for 60 seconds
Plank: 3 sets, hold for 90 seconds
Day 7: Rest or Active Recovery
---
Tips for Success:
Progression: Aim to increase reps or sets each week, or reduce rest time between sets.
Rest Days: Use active recovery like walking or light yoga.
Nutrition: Support your workouts with balanced meals, focusing on protein for muscle recovery.
Hydration: Stay hydrated, especially during the intense cardio days.
After completing the 90 days, you can continue by increasing intensity or adding weights.
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Hello everyone well come to my channel, my name is Nitesh Mandal.
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My Name Is [Nitesh Kr. Mandal]
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