1 month intense no equipment home workout for belly, arms, legs and full body
Items in this hypelist
Warm Up 5 min
March in place + core tight
1 min
Roll down slowly
5 reps
Hip circles
30 sec each direction
Cat-cow
8 reps
Arm circles
30 sec each way
Diet + Sleep
Sleep
Diet
DAY 1 (Mon) Flat Belly + Toned Arms (35–45 min)
Hollow hold
20–40 sec x 2
Shoulder taps
20 total
Dolphin plank (forearm plank, hips slightly up)
15 reps/ 30-45 sec
Tricep dips on floor (reverse plank dips)
12/15 reps
Push-ups (knees ok)
10/15 reps
Plank
40-60 sec
Toe taps
20 total
Single leg stretch
15/side
Dead bug
12/side
Hundred (knees bent)
60 sec
DAY 2 (Tue) — Inner Thighs + Legs (35–50 min)
Side-lying leg circles
15 each direction/side
Wall sit
45–60 sec
Calf raises
30 reps
Bridge pulses
40 reps
Glute bridge
25 reps
Side-lying inner thigh lift
25/side
Lunge pulses
20/side
Static lunge hold
30 sec/side
Squat pulses
40 reps
