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8-Week Home Workout Plan

The 8-week home workout plan provides full body workouts for each day of the week to help users lose weight and tone up without equipment. The plan is broken into 4 phases of 2 weeks each, with a different total body, upper body, lower body, core, or full body strength training workout assigned for each day. Sample workouts include absolute beginner bodyweight exercises, arms and abs circuits, and high intensity interval training. The goal is to progressively challenge the body over the full 8 weeks through changes in exercise styles, increases in difficulty, and variety in muscle groups targeted each day.

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Iarina R
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2K views2 pages

8-Week Home Workout Plan

The 8-week home workout plan provides full body workouts for each day of the week to help users lose weight and tone up without equipment. The plan is broken into 4 phases of 2 weeks each, with a different total body, upper body, lower body, core, or full body strength training workout assigned for each day. Sample workouts include absolute beginner bodyweight exercises, arms and abs circuits, and high intensity interval training. The goal is to progressively challenge the body over the full 8 weeks through changes in exercise styles, increases in difficulty, and variety in muscle groups targeted each day.

Uploaded by

Iarina R
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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8-Week Home Workout to Website : www.joannasoh.

com
www.fiolife.com

Lose Weight & Tone Up! : @JoannaSohOfficial


@fio.app

WEEK 1 - WEEK 4

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY


1 2 3 4 5 6 7
ACTIVE REST
Absolute Beginner Arms & Abs: No Equipment Slim Thighs &
Core Plank & Killer Booty Band or
Bodyweight Build & Burn Strength & Booty Low
Cardio Burnout Bootcamp Fat Burning
Workout Toning Circuit Explosive Cardio Impact HIIT
Walking Waistline
Challenge
Full Body Strength Upper Body Total Body HIIT Lower Body Core Mixed Training

8 9 10 11 12 13 14
ACTIVE REST
Get Strong! Toned Arms Intense Cardio & No Equipment Low Impact Live Barre
or
No Weights at Home: Core Kickboxing Inner & Outer Core Functional Workout
3KM
Strength Training No Push-ups Partner Workout Thigh Training at Home
Fat Burning
Indoor Walk
Full Body Strength Upper Body Total Body HIIT Lower Body Core Mixed Training

15 16 17 18 19 20 21
ACTIVE REST
Absolute Beginner Arms & Abs: No Equipment Slim Thighs &
Core Plank & Killer Booty Band or
Bodyweight Build & Burn Strength & Booty Low
Cardio Burnout Bootcamp Fat Burning
Workout Toning Circuit Explosive Cardio Impact HIIT
Walking Waistline
Challenge
Full Body Strength Upper Body Total Body HIIT Lower Body Core Mixed Training

22 23 24 25 26 27 28
ACTIVE REST
Get Strong! Toned Arms Intense Cardio & No Equipment Low Impact Live Barre
or
No Weights at Home: Core Kickboxing Inner & Outer Core Functional Workout
3KM
Strength Training No Push-ups Partner Workout Thigh Training at Home
Fat Burning
Indoor Walk
Full Body Strength Upper Body Total Body HIIT Lower Body Core Mixed Training

Click here to watch the workout videos on my YouTube channel :


https://youtube.com/playlist?list=PLyP8pbBMxcsiv6cdyef7LpL0TqUQ0XZzI
8-Week Home Workout to Website : www.joannasoh.com
www.fiolife.com

Lose Weight & Tone Up! : @JoannaSohOfficial


@fio.app

WEEK 5 - WEEK 8

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY


1 2 3 4 5 6 7

40-Minute Upper Body 30-Day Cardio & Sculpted 30-Minute ACTIVE REST
Oblique Exercises
Total Body Strength & Toning Core Challenge Peach Booty Strength & Sculpt or
for Slimmer Waist
Strength Training for Beginners to Burn Belly Fat (No Weights!) Fat Burning Circuit 10,000 Indoor
Step Challenge
Full Body Strength Upper Body Total Body HIIT Lower Body Core Functional Training

8 9 10 11 12 13 14
ACTIVE REST
45-Min 30-Minute 30-Min Kickboxing Crazy Burn 1000 Build Your Abs
500 Abs on Fire or
Total Body Upper Body & Abs Blast Fat & Squat & Lunge (30-Min Total Body
Challenge Low Impact
Strength Training Compound Circuit Sculpt Muscles Challenge Strength Training)
Indoor Step &
Standing Abs
Full Body Strength Upper Body Total Body HIIT Lower Body Core Functional Training

15 16 17 18 19 20 21

40-Minute Upper Body 30-Day Cardio & Sculpted 30-Minute ACTIVE REST
Oblique Exercises
Total Body Strength & Toning Core Challenge Peach Booty Strength & Sculpt or
for Slimmer Waist
Strength Training for Beginners to Burn Belly Fat (No Weights!) Fat Burning Circuit 10,000 Indoor
Step Challenge
Full Body Strength Upper Body Total Body HIIT Lower Body Core Functional Training

22 23 24 25 26 27 28
ACTIVE REST
45-Min 30-Minute 30-Min Kickboxing Crazy Burn 1000 Build Your Abs
500 Abs on Fire or
Total Body Upper Body & Abs Blast Fat & Squat & Lunge (30-Min Total Body
Challenge Low Impact
Strength Training Compound Circuit Sculpt Muscles Challenge Strength Training)
Indoor Step &
Standing Abs
Full Body Strength Upper Body Total Body HIIT Lower Body Core Functional Training

Click here to watch the workout videos on my YouTube channel :


https://youtube.com/playlist?list=PLyP8pbBMxcsiv6cdyef7LpL0TqUQ0XZzI

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