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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.



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