Here is some great home workout routine. It is an essential part of life that not only increases our longevity but also keeps us disease-free. Daily strength training improves muscles and tones our body.
Strength training consists of two things – the movement of any weight against resistance and progressive overload. Even your bodyweight can be a part of strength training and adding a consequence every day or two more reps will be officially strength training. There are many types of strength training –
● Bodyweight training: This is only working out with your body weight. There is no age or weight limit to start strength training. It is the best training as you always have your body, which means you can workout wherever and whenever you want, and bodyweight training is the most sensible thing as it merely means to jump, run, squat, and does whatever it is designed to do. It makes you stronger and less prone to injury. Also, it is not as easy as you think.
● Dumbbell training: It is the first step of strength training. It’s preferred by most people as it is available in every gym, it is portable and doesn’t take up much space, it adds difficulty to bodyweight, less complicated than barbell training, and scaling is easier.
● Kettlebell training: It is nothing but a cannonball with a handle. They are portable, have different weights, and can be used in various ways.
● Barbell training: It is nothing to be scared off, but it needs a little courage to start. In this, you can add weights according to your need, and it is a safer way to lift heavyweight. The only wrong side is to train at home you will have to buy a squat rack, a barbell, a bench, and many very costly weights.
Sets and reps – one to five reps build dense muscle and stability, six to twelve reps build equal size, capacity , and endurance, and twelve and above agents build strong muscles and improve heart health.
Fact – Any workout will only give results well if you maintain your diet along with training. It positively decides the outcome. Progressive overload is a must during strength training. Doing a bit extra every day makes the body habituated to everyday challenges and never lets it get loose.
Intermediate strength training routine –
● Push-up: three sets of ten reps. It is for the chest, arm, shoulder, and back muscles.
● Plank: one minute hold for three cycles. It is known to activate all four of our core muscles. Suck is the breath to activate the deepest core muscle.
● Squat: three sets of them reps. It works mainly on glutes, quads and includes all your leg muscles.
● Bridge: three sets of twenty reps. This is very effective for toning, strengthening, and back pain.
● Scapula pinches: three sets of twenty reps. It works great on the neck, shoulder, and posture. It squeezes four muscles, thus engaging them.
● Prone retraction: three sets of twenty reps. It acts on your rhomboids, traps, rotators, neck, posture correction, and upper back pain.
● Wall angels: three sets of twenty reps. It activates the muscle required for posture.
6-minute brutal ab work out –
•Bicycle crunch + leg lift for thirty seconds
● Jackknife for thirty seconds
● Crunch hold for thirty seconds
● Starfish crunch on both sides for thirty seconds each
● Flutter kicks for thirty seconds
● Ab hold + arm circle for thirty seconds
● Crunch hold for thirty seconds
● Russian twist for thirty seconds
● Plank + crunch in for thirty seconds
● Spider plank for thirty seconds
● Dolphin hold for thirty seconds
● Side plank for thirty seconds each on both sides
Workout without rest is not recommended. Your body needs rest as well. So, it is suggested to keep a day off every week. The pain you are getting to grow muscles need repairing time, and that is when the body needs rest. Same for strength training, it should be done for only three days in a week and other days you can do a lite workout.
Spartan workout routine – In level-I, you have to do three sets; level-II, do five sets and on level-III, do seven sets. You get rest up to two minutes.
● Squat: twenty reps
● Knee tuck: ten reps
● Slow climber: twenty reps
● Push-up: as long as you can
● Elbow plank: one minute
● Lunges: forty reps
● Sit-ups: fifteen reps
● Leg raise: ten reps
● Reverse crunch: ten reps
Curvy leg workout routine –
•Frog jump: follow three sets of fifteen reps
● Side plank leg raises: three sets of fifteen reps on each side
● Bulgarian split squats: three sets of fifteen reps on each side
● Bent over lateral single leg raise: three sets of fifteen reps on each side
● Bodyweight sumo squats: three sets of fifteen reps
● One-legged row: three sets of fifteen raises on each side
● Plie squat calf raises: three sets of fifteen reps
● Bench glute raises: three sets of fifteen reps
● Wall squat: three sets of fifteen reps
● Lateral lunge: three sets of fifteen reps on each side
Hourglass figure workout routine –
● Woodchop: five sets and eight reps
● Dumbbell side bend: three sets and twelve reps
● Dumbbell side lunge/lateral lunge: four sets and eight reps
● Sumo/Pli Dumbbell squat: three groups and fifteen reps
● Alternate heel toucher/Lying Oblique reach: four sets and thirty reps
● Back extensions/hyperextensions: three sets and twelve reps
● Swiss ball leg lifts: four sets and ten reps
● Crunches: four sets and forty reps
● Dumbbell lateral raise/power partials: three sets and twelve reps
● Reverse flyes: four sets and ten reps
● Dumbbell squat thrusters/squat to overhead press: three groups and fifteen reps
● Barbell clean and press/overhead press: three sets and twelve reps
Here are some routines suggested by different people.
Lightest – It consists of bodyweight movements.
Barbara: You have five rounds and three minutes of rest time.
● Pull-ups – twenty reps
● Push-ups – thirty reps
● Sit-ups – forty reps
● Squat – fifty reps
Chelsea: EMOM for thirty minutes.
● Pull-ups – five reps
● Push-ups – ten reps
● Squats – fifteen reps
Mary: AMRAP twenty minutes
● Handstand push-ups – five reps
● Single leg squats – ten reps
● Pull-ups – fifteen reps
Cindy: AMRAP in twenty minutes
● Pull-ups – five reps
● Push-ups – ten reps
● Squats – fifteen reps
Annie:
● Double under
● Sit-ups
Nicole: AMRAP twenty minutes
● Run four hundred meter
● Pull-ups – as long as you can
Angie: AFAP
● Pull-ups – hundred reps
● Push-ups – hundred reps
● Sit-ups – hundred reps
● Squats – hundred reps
Intermediate – In this, there is the use of props as in equipment.
Eva: five rounds
● Run eight hundred meter
● Kettlebell swings – thirty reps
● Pull-ups – thirty reps
Helen: three rounds
● Run four hundred meter
● Kettlebell swings – twenty-one reps
● Pull-ups – twelve
Kelly: five rounds
● Run four hundred meter
● Twenty four-inch box jumps – thirty reps
● Wall balls – thirty reps
Karen: AFAP
● Wall balls – one hundred and fifty reps
Complex – These are strenuous workouts with heavier equipment.
Amanda: nine-seven-five
● Muscle-ups
● Snatch
Jackie: AFAP
● Row – thousand meter
● Thrusters – fifty reps
● Pull-ups – thirty reps
Diane: twenty one-fifteen-nine
● Deadlift
● Handstand push-ups
Fran: twenty one-fifteen-nine
● Thrusters
● Pull-ups
Here is a healthy food –
QUALITIES OF BROCCOLI WHICH PROMOTES MUSCLE GROWTH
