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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 Set × 25 Rep - For Advance

Make sure your posture is exactly like the figure given below :

* Face down always
* Always make sure to do full range of motion, otherwise the rep doesn't count.








2. Squat

4 Set × 15 Rep - For beginners
4 Set × 20 Rep - For intermediate
4 Set × 30 Rep - For advance

Make sure your posture is exactly like the figure given below :

* Look straight.
* Hip stance and toes out.
* Always make sure to do full range of motion, otherwise the rep doesn't count.



To increase your intensity in squat you can do jumping squats which will give you more hypertrophy.
Just make sure to do a full range squat.



3. Plank Hold

2 Sets for 1-2 minutes hold - For beginners
2 Sets for 2-4 minutes hold - For intermediate
2 Sets For 4-5 minutes hold - For advanced


To increase intensity in planks



Combine these body weight exercises with alternate running days for better results.

Running



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