Top 4 Week No-Gym Beginner’s Workout Plan – Level Two

Top 4 Week No-Gym Beginner’s Workout Plan

4-week training plan that will increase the strength of the whole body, set fire to calories and no gym or equipment is needed to be in shape.

If you have completed LEVEL ONE, you are officially ready to do the second phase.

4 week training plan for beginners

Training plan instructions:

Jumping Jack some of the muscles worked by these great exercises throughout the body: soleus, adductors and abductors of the hip, deltoid, lower trapezius, pectoralis major, straight abs, hamstrings, quadriceps, biceps brachii, upper trapezius.

Push Ups helps shape and tone the shoulders, triceps and glutes, strengthens the chest and helps tone and tighten the center.

Squat a workout of the lower body and work the following muscles; quadriceps, gluteus maximus, hamstrings, hip adductors, hip abductors, gastrocnemius (twin), soleus, tibias anterior, rectum and erector spine.

Must read: Brazilian Butt Lift Workout for Women – better buttocks

Crunches helps tone and strengthen your core, improves your posture, trims your waist and increases your balance and stability.

Planks helps you develop strength in your core, upper and lower body, making it a good full body exercise. You do not need any equipment to perform these exercises, and it really helps to improve the flexibility to stretch the muscles and improves posture if done regularly.

Lunges of a total lower body workout increases muscle tissue, gives shape to the lower body, gives a lot of flexibility in the hips and also helps strengthen the core.

High knees

Burpees a full body strength training exercise and the best example of functional fitness. With each repetition, you will work your arms, chest, quadriceps, glutes, hamstrings and abdominals.


Complete Level one first.
Do not skip the day of rest.
Eat healthily and hydrate often to maintain energy.
If you feel pain, shortness of breath, dizziness or nausea, take a break. It may be pressing too much. While it may be tempting to get faster results, you will get zero results if you are not ready for counting.

This article does not constitute medical advice. If you are concerned about your health, talk to your doctor.

And if you are very serious about losing weight, you must try now, nothing to lose, and all the world to gain.