Some days it’s easy to get to the gym or workout at home. You might wake up with an exact plan for the day and have the energy and stamina to execute said plan like a rockstar, smashing goals and crushing gains. Other days, you might feel a little less motivated and in need of some guidance.
We’ve constructed a free 10-day workout plan anyone can follow that will kick off your summer fitness routine or even freshen up your current plan. Everyone needs a map to follow. Use this workout guide to set you up for some effective workout therapy.
Each workout can be scaled up or down according to your skill level. We have included some equipment and various ways to make the workouts harder or easier but you can always adapt the plan to suit your needs.
If you’re ready to get toned and lose weight before summer starts, then let this 10-day plan get you started.
Workout Tips & Tricks:
- If a workout is too hard, then take off a rep. Likewise, if it is too easy, then add a rep.
- You can use dumbbells or kettlebells to add weight to some exercises.
- If you don’t have weight, you can use weighted household items like gallon water jugs as weights.
- Add a rest day in after day 5 if you need to.
You can download this workout guide and save it to your device for quick reference.
Day 1
2 Minute Jump Rope
25 Leg Lifts
1-minute plank - Flat
30 Second side plank - Left & Right
Repeat 4x
Day 2
1 Minute Mountain Climbers
25 Squats
10 Push-ups
25 Lunges Alternating
Repeat 3x
Day 3
20 Burpees
25 Crunches
30 Second Russian twist
1 minute plank - flat
Repeat 4x
Day 4
3 Minute Jump Rope
15 Jump Squats
15 Pushups
25 Hip Thrusters
Repeat 3x
Day 5
1 Minute High Knees
15 Chair Dips
20 Romanian Deadlifts
25 Sit-ups
Repeat 4x
Day 6
20 Burpees
25 Weighted Squats
25 Leg Raises
15 Push Ups
Repeat 3x
Day 7
2 Minute Jump Rope
25 Leg Lifts
1-minute plank - Flat
30 Second side plank - Left & Right
Repeat 4x
Day 8
1 Minute Mountain Climbers
25 Squats
10 Push-ups
25 Lunges Alternating
Repeat 3x
Day 9
20 Burpees
25 Crunches
30 Second Russian twist
1-minute plank - flat
Repeat 4x
Day 10
1 Minute High Knees
15 Chair Dips
20 Romanian Deadlifts
25 Sit-ups
Repeat 3x
At the end of 10 days, you should be feeling a little different if not A LOT different! Keep it up and keep going. This workout can be repeated to 20 days, or you can check out some of the other workout schedules that we have created.
20 Minute HIIT Workout
2 Week Squat Challange
Survival and Cross 12 Days of Fitness Challange
7 Day Fat Killing Workout
