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

Everything you need to know about Protein

Protein is a nutrient your body needs to grow and repair cells and to work properly. Protein is found in a wide range of food and it’s important that you get enough protein in your diet every day.  Proteins are made up of building blocks called amino acids. There are about 20 different amino acids that link together in different combinations to form a complete protein. Your body uses them to make, muscle and bone, and other compounds such as enzymes and hormones. Some amino acids can be made by your body – there are 11 of these and they’re known as non-essential amino acids. There are 9 amino acids that your body cannot make, and they are known as essential amino acids.  Nutritional value of protein : The nutritional value of a protein is measured by the quantity of amino acids it contains. Different foods contain different amounts of amino acids. Animal products (such as chicken, meat, fish and dairy products) have all of the essential ami...
Post a Comment
Read more

Fruit Sugar Vs Refined Sugar

Refined sugar vs Fruit sugar Sucrose vs Fructose With so many different diets and sources of nutrition advise, it can be very difficult to separate fact from fiction -Especially when it comes to fruit ( fruit sugar ). Fruit sugar is called fructose. Table sugar is called sucrose. Sucrose Absorption: Sucrose is a disaccharide, it must be broken down before your body can use it. Enzymes in your mouth partially break down sucrose into glucose and fructose. However, the majority of sugar digestion happens in the small intestine. The enzyme sucrase, which is made by the lining of your small intestine, splits sucrose into glucose and fructose. They are then absorbed into your bloodstream. The presence of glucose increases the amount of fructose that is absorbed and also stimulates the release of insulin. This means that more fructose is used to create fat, compared to when this type of sugar is eaten alone. Therefore, eating fructose and glucose together may harm ...
Post a Comment
Read more