Skip to main content

Home Workouts 2020 (Beginner- Intermediate)

 DAY-1 

Remember to take 3 minute of rest after completing each set.

1. Start with Warm-up 5 Minutes.   Spot Jogging


2. Squats with a weight in hand. (According to your comfort you can use water bottle also instead of dumbbell)
10 reps * 4 sets

3. Jumping squats
    10 reps * 4 sets


4. Lunges
    10 reps * 4 sets ( 2 sets from left leg and 2 from right leg)

5. Jumping Squats
    10 reps * 4 sets ( 2 sets from left leg and 2 from right leg)


6. Post workout Stretching .
   Hold in all positions for 30 seconds. Repeat it 3 times.
   Hold is important to increase the flexibility.
   
     



Most important thing to keep in mind is that the no. of reps and sets can be decreased for beginner and increased when you get trained in it. 
for example:
 15 reps * 4 sets to 10 reps * 3 sets for starter and 
20 reps * 4 sets for trained.



Day-2

Remember to take 3 minute of rest after completing each set.

1. Start with Warm-up.  
    Cat And Camel ( 15-20 Reps)


2. Good Morning  (10 reps * 3 Sets)
     Keep your back straight (spine neutral) and tight.
     

3. Leg Pull Back ( 10 reps * 3 sets)

4. Alternating arm and leg raises. 
   10 reps from Left and 10 from right * 3 Sets


5. Bridge ( 10 reps * 3 sets)



6. Superman ( 10 reps * 3 sets) 


7. Post workout Stretching .
   Hold in all positions for 30 seconds. Repeat it 3 times.
   Hold is important to increase the flexibility.

 





Day-3

Remember to take 3 minute of rest after completing each set.

1. Start with Warm-up.  High knees.
    50 -100 reps
 

2.  Burpees ( Basic)
     15 reps * 4 sets

3. Jumping Jack 
    50-100 reps



4. Mountain Climbers
   30 reps * 4 sets 

Mountain Climbers | Looking to Get Your Heart Rate Up and Burn Fat ...

5. Plank 
   (1 Minutes - 5 Minutes)

   


6. Post workout Stretching .
   Hold in all positions for 30 seconds. Repeat it 3 times.
   Hold is important to increase the flexibility.

  





Day-4

Remember to take 3 minute of rest after completing each set.

1. Start with Warm-up 5 Minutes. 

    Jumping Jack 25-50


2. Push-ups  (10 Reps * 4 Sets)

    If you are a beginner start from here
    

step.1


Step-2

Step-3

Step-4


    3.  Burpees (Basic)
         15 reps * 4 Sets



4. Superman 
    15 reps * 4 Sets


5. Post workout Stretching .
   Hold in all positions for 30 seconds. Repeat it 3 times.
   Hold is important to increase the flexibility.



Comments

Post a Comment

Popular posts from this blog

Nutrition: Foods to Avoid

Like training / exercise, diet (nutrition) is a vital part for your body. Eating the right foods in the appropriate amounts provides your body with the nutrients they need. Conversely, consuming the wrong foods or not consuming enough of the right ones will leave you with subpar results. Here are foods you should avoid: These include: Alcohol: Alcohol  can negatively affect your ability to build muscle and lose fat, especially if you consume it in excess. Added sugars:  These offer plenty of calories but few nutrients. Foods high in added sugars include candy, cookies, doughnuts, ice cream, cake and sugar-sweetened beverages, such as soda and sports drink. Some oils that are used for cooking:  These may promote inflammation and when consumed in excess they become the cause of chronic disease. Especially these oils  soybean oil. corn oil. cottonseed oil. sunflower oil. sesame oil. rice bran oil. Instead use these as a healthy option...
Post a Comment
Read more

Home Workout 2021 (Body Weight Training & Cardiovascular Traning) - No Equipment Required

Health 2 Fitness Lifestyle Home Exercise Program We try to make exercise as simple as possible for you to make sure you can do it easily and everyday. Important Points to remember: Rest between every set 2-3 minutes or as per your body requires to calm your heartbeat. You have to workout for 6 days a week, take rest for at least one day for recovery. Focus on slow and steady progression. If you can do 10 Reps of 4 Sets today.  Try to make it 12 Reps of 4 set next week. And 15 Reps of 4 set next to next week. That's how you can increase your strength and endurance using body weight training. In this exercise program you didn't require any equipment, it's complete body weight training  program. Day 1: Body Weight Training Day 2: Running Day 3: Body Weight Training Day 4: Rest & Recovery Day 5: Body Weight Training Day 6: Running Day 7: Body Weight Training Body Weight Training  Schedule 1. Pushups   4 Set × 10 Rep - For beginners 4 Set × 15 Rep - For intermediate 4...
Post a Comment
Read more