Please enjoy the following 3 no equipment needed workout plans (the gain muscle plan does require a pull-up bar, but this can be easily substituted, so just let me know if you need help finding a substitution).

          The first workout plan is titled, "Circuit Workout Plan to Lose Weight." This workout is designed to get your heart beating and blood flowing in order to burn the max amount of calories! This will help you to lose some excess stubborn fat while also building a nice layer of lean muscle. I would recommend going on a slight calorie deficit while completing this workout plan. The plan itself has all 7-days of the week planned out for you, including rest days and Youtube videos accompany every exercise just in case you aren't familiar with that exercise.

          The next workout plan is titled, "Workout Plan to Gain Muscle Mass." This workout plan is intended to help you put on some weight (muscle) and requires you to be eating in a calorie surplus in order to do this effectively. All 7 days of the week are planned out for you, including the rest days! Youtube videos are also included to teach you how to do each exercise listed, just in case you are not familiar with it already!

‍

          The final workout is a "20-min at-home Core Workout," and is intended to finish off any other workout you are doing or to simply get a good core workout in on its own.

‍

          As always, please feel free to reach out and contact me if you have any questions about any of these workout plans, and if you want more information about being in a calorie surplus/deficit, check out the meals section of this blog!

Happy Lifting,

          Seagull Strength