It's all done for you. 12-week get in shape plan.

If you had a workout plan that could make you lose fat and build some muscle, would you follow it? Most people would say yes. But the majority would not do anything about it anyway.

My hope is that you are very committed to get in better shape. So here is the plan I followed for the past 12 weeks. A plan that helped me go from a size 34 to 32 and add 1 inch on my arms. Not earth shattering. But I’m 6’ and 175 pounds. And when you consider the time spent on each workout, these are amazing results. This program aims at the minimum exercise for maximum results.

Weeks 1-4

General conditioning

I used the Back to Basics program. (Find video here: http://tinyurl.com/3fxlsfw) I did 5 rounds and tried to finish them as fast as I could. In theory, you should shave off time every time you do it. The workout should not last more than 15 minutes.

Week 5-8

Fat loss

My choice was High Intensity Intervals. Max work for 30 seconds followed by 90 seconds rest. The workout should take less than 12 minuters. Here is what I did.

Jump Squats 30 sec (maximum reps)

Rest 1:30

Power Push ups 30 sec (maximum reps)

Rest 1:30

I did 3 sets of each. And I aim at doing more reps each time.

Week 9-12

Strength/ Hypertrophy

This is where I introduced isometric holds. They maximize the time under tension, so important if you want to build muscle.

Here it gets a little tricky. You need to modify the exercise as you get stronger. As an example, when you can hold the bottom position of a push up for more than 45 sec, go for a 1-arm push up from your knees. This way you will increase your strength gradually.

Find exercises that you can hold the hardest position for at least 15 seconds. Gradually build up your time. You do 1 set to failure. Failure means you can’t hold the position anymore.

I used these 3 exercises; Push ups, 1-leg squats and table rows. For table rows, you slide yourself head first under your dining table. Row yourself up until your upper arms are lined up with your body.

Here you go guys, my last 12 weeks of no equipment home workouts condensed. Give it a try and let me know about your success.