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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


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 
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
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
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
Thera band's bend over rows 
Shurgs with Thera bands 
Thera bands biceps curl 
Close grip push ups 
Thera bands Hammer curl 
_,, _ kick back 
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