If you’d like to unlock hundreds of hours of fresh workout content, hundreds of recipes, personalised workout and meal plans to help you achieve your goals, sign up to premium on the LEAN app for just 30p/ 45 cent per day. All of the workouts are free and can be accessed on YouTube and also one free workout on the LEAN App.There’s also 15+ pieces of free content on the LEAN app for you to check out. It’s time to celebrate with our LEAN 7 Day 3 Million Guide. I love you all more than you could imagine. Over the past 16 months we have grown from 30,000 to 3 million subscribers! Thank you for being part of this incredible journey, familia. I found you, and you found me familia, and I couldn’t be more grateful. But I was determined to find you and help you all! Despite the periods of doubt and considering going back to my day job as a Physiotherapist, I didn’t give up. I would spend a full day filming, editing and uploading each workout, and it would get just a few views. It was so much graft, and I felt like I just wasn’t having my ‘break’. Workout: Complete the following circuit 4 times:ģ.It took 3 years of uploading to grow our familia to 30,000 subscribers. Run 1km then 50 skips with a skipping ropeĥ. Workout: Take as long as you need to complete the following:Ĭardio: Do these exercises one after the other:ġ. Standing dumbbell shoulder presses (10 reps)Ĭardio: Run for 28 mins, alternating between a 2-min sprint and a 2-min jog ThursdayĬardio: 45 mins of cycling, jogging, skipping, yoga or swimming Workout: Complete the following circuit 3 times with a 1-min rest between exercises:Ģ. Running on the spot with bum kicks (100 reps)Ĭardio: Run as far as you can in 24 mins, alternating between a 1-min sprint and a 1-min jog ThursdayĬardio: 45 mins of cycling, jogging, skipping, yoga or swimming Week Three Monday Workout: Complete the following circuit 5 timesĬardio: 45 mins of cycling, jogging, skipping or yoga.ġ. Running on the spot with bum kicks (1 min) Workout: Complete the following circuit 5 times:Ĥ. Running on the spot with high knees (100 reps)Ĭardio: Run as far as you can in 24 mins, alternating between a 1-min sprint and a 2-min jog. If there are any moves you're unfamiliar with, scroll to the bottom for our full step-by-step how-to on every single exercise. Read through the entire plan before starting. What exercise burns the most belly fat Burpee The burpee works many muscles at the same time, and is quite an explosive exercise. Isnt it great to hear that you dont need to throw in money for the gym Because you can workout at home 5 Minutes of an intensive workout every day is good. Saturdays are for resting now, so get with the fitness program, people! Scroll down for your weekly workout plan. Not for the foreseeable, it’s about to become a productive training day. 'Wait, what?' we hear you protest – Sunday is for bingeing Disney+, no? Wednesdays and Sundays are your cardio days – choose between HIIT training or a steady-pace session. Equipment you'll need:įour days a week, you’ll do a warm-up followed by circuits or an AMRAP workout (that’s 'as many rounds as possible' within a set amount of time). Your at-home fitness plan overhaul starts here. Herein lies the magic: we’ve put together a special four-week exercise plan that’ll get you fit and sculpt lean muscle, guiding you through 28 days of strengthening moves and routines. If, however, you’re part of the other 98% of living humans, a kick up the bum in the form of a brand new, snazzy, well-thought-out home workout plan is usually most welcome. It's not easy but we see you getting after it. Should you be one of those eternally motivated people, with a regular home workout routine inked into the diary, power to you. What you'll need to start your home workout plan However, if you put the effort in each day, each week, improvements will come. It's like learning how to paint, you're not going to be Bob Ross after a single brush stroke. If, after workout one, you're not feeling any fitter – don't despair. The key is to stick with the exercise plan. From improvements to your stamina and endurance to body composition changes (if that's your goal), it is most definitely possible to see and feel changes after a month-long fitness plan. Evidence shows that runners were leaner and lighter than those who did the same amounts of any other type of workout. Running While many types of exercise can be effective for weight loss, running is quite hard to beat, alongside a healthy diet. Can you see results from a 4-week home workout plan? What Are the Best Exercises You Can Do At Home to Lose Weight 1. You don't need any fancy kit, just some fitness motivation, a good sports bra, a refillable water bottle and, perhaps closing blinds to spare your neighbours the front row seat to your sweaty endeavours. We're here to steer you to success with this four-week home workout plan designed to deliver a fitter, stronger you in just 28 days. Would WH let you do that, though? To hell we would.
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