The 90-Day Home Workout Plan

Most of us start training with two goals in mind: to lose weight and increase muscle mass , two outcomes that are closely related, but which require specific fitness programs, like the one we are offering today. eight of nine exercises to do at home. As we've explained on other occasions, building muscle mass is essential to your weight loss goal because the more muscle you have in your body, the more calories it consumes to function. But despite its effectiveness, building muscle mass is not the most obvious way to lose extra pounds., and since motivation is fueled by results, it's more common to resort to cardio workouts that quickly increase our heart rate and cause us to burn fat at full speed. However, when our body depletes the fat stores it has, it turns to carbohydrates in our muscles, which penalizes the development of our tissues. In other words: if you rely on cardio to do it all, you will have the body of a runner or cyclist., which can be an option, but you run the risk that all the skin you have left from your periods of luxuriance will happily stick to the most critical parts of your body (abdomen, chest, triceps, glutes ...). The holy trinity for getting the body you want is to combine cardio, building muscle mass, and a low calorie diet. That's why we picked this Zagros Sport 30-20-10 workout so you can start incorporating strength training into your routine.

The 30-20-10 workout to build muscle mass with 9 home exercises

If you like to run, cycle or walk, we're not going to ask you to join a gym. But you can do these nine exercises at home to build muscle mass that will improve your performance and workout results. 30-20-10 workouts are combinations of 30, 20, and 10 second exercises that effectively target large and medium muscle groups for strength. The one we are presenting today is taken from a training program by Zagros Sport Castellana in Madrid. It will allow you, in just nine minutes, to build muscle mass in the arms, chest, back, shoulders, abdomen, buttocks and legs. As Zagros experts explain, this short session of workout should ideally be introduced before your cardio session. So, for example, you can warm up, do this nine-minute routine, and then go for a run, bike ride, or walk. You can also, of course, add it to your home workout schedule if you already have one, or it can be an emergency resource for those days when you don't have time to go to the gym. gym but don't want to lose your workout pace.

Pumps - 30 seconds
Plank - 20 seconds
Isometric flexions - 10 seconds
Rest - 30 seconds
Jump squats - 30 seconds
Dynamic squats - 20 seconds
Static squats - 10 seconds
Rest: 30 seconds
Bear Walk - 30 seconds
Sideways Bear Walk - 20 seconds
Isometric Bear Walk - 10 Seconds
Rest: 30 seconds

The 90-Day Home Workout Plan: A Total Body Fitness Program for Weight Training, Cardio, Core & Stretching 90 day home workout plan pdf
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free 90 day workout plan appThe #1 Best Selling Fitness Author Dale L. Roberts presents your foolproof exercise program to capture the body youâ€™ve always dreamed of but could never get. Stop fooling around with stupid fad diets, trendy workout programs or total bullsh*t theories spouted off by some flabby dumdum at the gym. You need sound advice on the fundamentals of working out with credible resources and proven results. â€œThe 90-Day Home Workout