How To Get Fit At Home

How To Get Fit At Home

By Mangesh Gawde 
 
Get in shape without leaving the house
Very important this 5 Key tips for home workout
1)A warmup.
2)A cardiovascular (aerobic) workout.
3)Resistance (strength-building) exercises.
4)Flexibility moves.
5)A cooldown



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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 
 
-------------
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
 

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