How To Get Fit At Home

Every day warm up - 

Jump rope: 2-3 minutes 

Jumping jacks: 25 reps

Bodyweight squats: 20 reps

Lunges: 5 reps each leg.

Hip extensions: 10 reps each side

Hip rotations: 5 each leg

Forward leg swings: 10 each leg

Side leg swings: 10 each leg

Push-ups: 10-20 reps

Spider-man steps: 10 reps

Our goal isn’t to tired you out, instead we want to warm you up... 

 

Workout 1

Beginner schedule - 

Bodyweight squats: 20 reps

Push-ups: 10 reps

Walking lunges: 10 each leg

Push ups - 10reps 

 

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Intermediate 

One-legged squats – 10 each side [warning: super-difficult, only attempt if you’re in good enough shape]

Bodyweight squats: 20 reps

Walking lunges: 20 reps (10 each leg)

Jump step-ups: 20 reps (10 each leg)

Dips (between bar stools): 10 reps

Push-ups: 10 reps

Plank: 30 seconds

Plank: 15 seconds

Jumping Jacks: 30 reps

 

Advanced - 

Circuit training - no rest workout

CIRCUIT 1-

Bodyweight squats: 20 reps

Incline push-ups: 15 reps (feet on floor, hands on edge of bed or desk)

One-arm luggage rows: 10 reps (each arm, use your suitcase as your weight)

Reverse crunches: 10 reps

 

CIRCUIT - 2

Overhead Squats: 25 reps

Push-Ups: 20 reps

Inverted Rows (body weight Rows) using the desk in your home : 10 reps

Reverse Crunches: 15 reps

 

Full body workout with Resistance bands workout schedules .. 

Chest - 

Thera bands Peck fly 

Thera band Chest press 

___

Shoulder - 

Thera band Shoulder press

_,, _Latral raises 

Front raises 

Upright rows

_______

Back 

Thera band's bend over rows 

Shurgs with Thera bands 

_________

Arms 

Thera bands biceps curl 

Close grip push ups 

Thera bands Hammer curl 

_,, _ kick back 

________________

NOTE - 

Set the alarm clock to 15 or 10 minutes from now and see how many circuits you can do!

 

Friends, the most important thing is to Schedule your workouts !“Have a plan,”

Select a Schedule day by day. And a very important progression is to Increase the  Reps and Workout Time.

So Friends, don’t worry about current situation. All will be well. Stay Healthy