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change seconds IN 10 Week No Gym Home Workout Plan Monday Tuesday Squats Sec. Plank 15 20 Crunches 25 Jumping Jacks 35 Lunges 15 Sec. Wall Sit 25 Sit Ups 10 Butt Kicks 10 Squats 10 Sec. Plank 30 Crunches 25 Jumping Jacks 10 Lunges 25 Sec. Wall Sit 45 Sit Ups 35 Butt Kicks 30 Push Ups 05 WEDNESDAY Squats 15 Sec. Plank 40 Crunches 30 Jumping Jacks 50 Lunges 25 Sec. Wall Sit 35 Sit Ups 30 Butt Kicks 25 Push Ups 10 Before After Scale Wt. - 160 LBS Body Fat % - 37.92% Abdomen - 33.5 Fat Mass - 61.43 Scale Wt. - 124 LBS Body Fat % - 24.36% Abdomen - 27.5 Fat Mass - 30.2 www.changeinseconds.com change seconds IN

change IN seconds · 10 Week No Gym Home Workout Plan Monday Tuesday Squats Sec. Plank 15 20 Crunches 25 Jumping Jacks 35 Lunges 15 Sec. Wall Sit 25 Sit Ups 10 Butt Kicks 10 Squats

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Page 1: change IN seconds · 10 Week No Gym Home Workout Plan Monday Tuesday Squats Sec. Plank 15 20 Crunches 25 Jumping Jacks 35 Lunges 15 Sec. Wall Sit 25 Sit Ups 10 Butt Kicks 10 Squats

change secondsIN

10 Week No Gym

Home Workout Plan

Monday

Tuesday

Squats

Sec.

Plank

15

20

Crunches

25

Jumping

Jacks

35

Lunges

15

Sec.

Wall Sit

25

Sit Ups

10

Butt

Kicks

10

Squats

10

Sec.

Plank

30

Crunches

25

Jumping

Jacks

10

Lunges

25

Sec.

Wall Sit

45

Sit Ups

35

Butt

Kicks

30

Push Ups

05

WEDNESDAY

Squats

15

Sec.

Plank

40

Crunches

30

Jumping

Jacks

50

Lunges

25

Sec.

Wall Sit

35

Sit Ups

30

Butt

Kicks

25

Push Ups

10

Before After

Scale Wt. - 160 LBS

Body Fat % - 37.92%

Abdomen - 33.5

Fat Mass - 61.43

Scale Wt. - 124 LBS

Body Fat % - 24.36%

Abdomen - 27.5

Fat Mass - 30.2

www.changeinseconds.com

change secondsIN

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