Try This 12-Week Workout Plan To Shape Your Body At Home

Jul 17, 2018 by apost team

Let's face it--we all wish we could be in better shape than we currently are. It's hard to foster healthy self-esteem and a positive self-image when we are bombarded with images of what the "perfect" body should look like. Those of us that workout know that a great physique also comes a big commitment to go above and beyond with physical activity and nutrition. These days, it's not necessary to pay expensive gym membership fees in order to achieve your best and healthiest body--finding a routine that works for you and sticking with it are the keys to success.

^{iStock.com/tassii}

We may begin a workout program that we really enjoy, only to find out that it is targeted toward a specific body part or set of muscle groups. That won't do! In addition to creating definition across desired areas of the body, it is also preferable to find workouts designed for total body fitness. The following 12-Week At-Home-Program is designed to both tone and tighten common problem areas in the body as well as provide total body toning and cardiovascular fitness. This program is unique in that it specifically requires a certain number of reps for certain exercises to maximize results in minimal time. Sticking to this twelve-week routine will not only blast through fat and improve muscle tone, it will leave you stronger, healthier, and the envy of all of your friends who are still paying their expensive gym memberships. Are you intrigued yet? Well, time's a-wastin......let's get started.

apost.com

^{iStock.com/undrey}

The beginning of the workout week will set the rest of the tone for your entire workout schedule. Start strong to stay strong with these exercises and targeted number of reps:

• 20 squats
• 15-second full body plank
• 25 crunches
• 35 jumping jacks
• 15 lunges
• 25-second wall sit
• 10 sit-ups
• 10 butt kicks
• 5 push ups

If you're feeling exceptionally strong, feel free to do a second set of the same cycle, changing the speed of your repetitions.

^{iStock.com/undrey}

• 10 squats
• 30-second plank
• 25 crunches
• 10 jumping jacks
• 25 lunges
• 45-second wall sit
• 35 sit-ups
• 20 butt kicks
• 10 push ups

See how we're compounding here? Again, if strength and time allow, do a second set of reps later in the day to rev up that metabolism once more.

^{iStock.com/undrey}

• 15 squats
• 40-second plank
• 30 crunches
• 50 jumping jacks
• 25 lunges
• 35-second wall sit
• 30 sit-ups
• 25 butt kicks
• 10 push ups

And on and on we go..........When do we stop? When we can reach those toes!

^{iStock.com/undrey}

• 35 squats
• 30-second plank
• 20 crunches
• 25 jumping jacks
• 15 lunges
• 60-second wall sit
• 55 sit-ups
• 35 butt kicks
• 20 push ups

You should be feeling stronger and more toned already, if you aren't a bit exhausted. Keep going though......it will be well worth it at the end of the program.

^{iStock.com/undrey}

• 25 squats
• 60-second plank
• 30 crunches
• 55 jumping jacks
• 60 lunges
• 45-second wall sit
• 40 sit-ups
• 50 butt kicks
• 30 push ups

Whew! You made it to the end of the week. Saturday and Sunday are well deserved days of rest for you so that you can recharge and set goals for the following week. Follow this program for twelve weeks in combination with a healthy diet and you will see amazing results!

Try out workouts like this to uncover the best version of you! Share this article to find the perfect workout-buddy!

Your health is important to us here at Apost! Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor.