This 10 week exercise plan will help you build muscles and burn fat

If you are exercising regularly you will manage to maintain the optimal overall health. A regular exercising result with many benefits for your body and health, and the hardest part is to start doing so.

This article will suggest to you extensive 10 week exercising plan (on daily basis) which will help you get rid of excessive fat, build muscle mass and improve your health. For this purpose we will need to explain to you some of the exercises:

Squats
You should stand with your legs a bit wider than your shoulders. Next you will need to roll back with your shoulders and your spine should remain straight. Raise your arms straight out with your palms downwards. When you stick out your buttocks you should keep your upper body part upright. Keep your head and back straight and try going as deep as possible.

Lunges
You should stand straight with separated legs. Next you should step forward with your left foot by bending the knee for 90-degrees angle. Pull the leg back and repeat with the other.

Push-ups
You should take high plank position and place your hands on the ground in same line with your shoulders. Remember to keep your back straighten. Next slowly bend your elbows and lower the body. Return to the starting position and remember to breathe while exercising.

Crunches
You should lie down on ground with raised legs at 90-degree angle. Next you should cross your hands above your chests (let the hands to lie down on your chests) or behind your head and make sure your back is straighten. Sit up with your upper part of your body until you touch your knees with your elbows or chests. Exhale as you do this, and inhale when you return to starting position.

This work plan that we are going to present to you does not require going to the gym, but rather it gives you the commodity of exercising at home. Be prepared that this work plan will help you burn fat, build muscle and improve your health.

1st day – Monday
– Squats – 20 repetitions
– Wall sits – 25 seconds
– Butt kick – 10 repetitions
– Sit ups – 10 repetitions
– Lunges – 15 repetitions
– Crunches – 25 repetitions
– Pushups – 5 repetitions
– Plank – 15 seconds
-Jumping jacks – 35 repetitions

2nd Day – Tuesday
– Squats – 10 repetitions
– Butt kicks – 20 repetitions
– Plank – 30 seconds
– Crunches – 20 repetitions
– Wall sits – 15 seconds
– Jumping jacks – 10 repetitions
– Sit ups – 35 repetitions
-Lunges – 25 repetitions
– Pushups – 10 repetitions

3rd Day – Wednesday
– Squats – 15 repetitions
– Push-ups – 10 repetitions
– Plank – 40 seconds
– Sit ups – 30 repetitions
– Crunches – 30 repetitions
– Butt kicks – 25 repetitions
– Jumping jacks – 50 repetitions
– Wall sits – 35 seconds

4th Day – Thursday
– Squats – 35 repetitions
– Pushups – 20 repetitions
– Jumping jacks – 25 repetitions
– Lunges – 15 repetitions
– Butt kicks – 35 repetitions
– Wall sits – 60 seconds
– Plank – 30 seconds
– Sit ups – 50 repetitions
– Crunches – 20 repetitions

5th Day – Friday
– Squats – 25 repetitions
– Wall sits – 45 seconds
– Jumping jacks – 55 repetitions
– Sit ups – 40 repetitions
– Pushups – 30 repetitions
– Crunches – 30 repetitions
– Plank – 60 seconds
– Lunges – 60 seconds
– Butt kicks – 50 repetitions

Cardio
1. Week 1 – sprint for 30 seconds, and jog 30 seconds (five repetitions)
2. Week 2 – sprint for 30 seconds, and jog 45 seconds (six repetitions)
3. Week 3 – sprint for 45 seconds, and jog for 60 seconds (seven repetitions)
4. Week 4 – sprint for 50 seconds, and jog for 45 seconds (eight repetitions)
5. Week 5 – sprint for 55 seconds, and jog for 30 seconds (seven repetitions)
6. Week 6 – sprint for 60 seconds, and jog for 45 seconds (six repetitions)
7. Week 7 – sprint for 65 seconds, and jog for 60 seconds (five repetitions)
8. Week 8 – sprint for 70 seconds, and jog for 45 seconds (six repetitions)
9. Week 9 – sprint for 75 seconds, and jog for 30 seconds (seven repetitions)
10. Week 10 – sprint for 80 seconds, and jog for 45 seconds (eight repetitions)

You should combine the exercises with cardio and use the weekends to rest.
You will be amazed by the effect!

source http://www.healthyfoodhouse.com