Equipment is not essential for workout at home. Anytime, anywhere this workout can be done. What you need is a wall, chair, and a yoga mat.
Follow this routine as a guide for your home workout –
● Jumping jacks for one minute
● Spin your arms in a circle from the shoulder joint for 30 seconds
● Knee raises for 45 seconds
● 30 Squats
● Russian twist for 30 seconds
● Bicycle for 45 seconds
● 15 burpees
● Sit-up for 30 seconds
● Mountain climber for 45 seconds
● Plank for 1 minute
● Donkey kicks for 30 second
● Side plank for 20 seconds(each side)
● Push Ups using knee for 30 seconds
● Bridge for 30 seconds
When the above routine becomes more comfortable to move to the advanced practice below –
● One Leg Squats – 10 each
● Bodyweight Squats – 20 reps
● Walking Lunges – 10 each
● Jump Step-Ups – 10 each
● Pull-ups with Weight – 10 reps
● Hip Dips – 20
● Push Ups – 10 reps
● Plank – 1 minute
It will be challenging initially, but the pain is what you need when you want a super-attractive body. The pain will be gone soon, and the body will adjust to difficulty.
The fitness industry always seems full of new ideas, perfect diet plans, workout plans, and the latest equipment. Not everyone can afford all of those. You can get that body at home with dumbbells and a perfect procedure that suits you. Dumbbells are easily available anywhere.
Here is a very descriptive workout plan which explains the exercises and the number of times it has to be done. You can alter the practices and do it on different days but keep a day off every week. This workout will serve well to those who are experienced in strength training. For various exercises, all the girls may follow up with Lily Sabri, Pamela Reif, Chloe Ting, and Alexis Ren. For men, follow up Chris Heria, Bully juice, Aware man, and Fraser Wilson.
Start from the easy and move towards difficulty, and you will find that more pain is more gain.
Warm-Up
Home workout means no time loss in traveling, and you can use that time in warming up. It is a crucial portion of the exercise as this determines the movement and reduces the injury. Jumping jacks, spot running, and even regular jumping will work as warmups.
Monday
● Dumbbell Swings: Do it for three sets, ten reps each time, and rest for one minute. Hold the dumbbell between your legs with your hands straight, and here the hip joint works like a hinge. Now, push your glutes forward firmly so that you can raise the dumbbell to your shoulder level. Repeat in the same manner.
● Squat Overhead: It has three sets with ten reps and one minute rest time. Hold both the dumbbells over your head with straight hands. Then, do squat in that position without moving any hand.
● Side Lunge: It has three sets, eight reps on each side with a rest of one minute. Stand straight with your hands aside with the dumbbells. Then, take a big step on one side and try to sit by pressurizing on the knee but keep the leg straight. Now, come back to the previous position and then repeat.
● Press Up Renegade Row: This is of three sets, eight reps, and the rest of one minute. Hold the dumbbell in both hands and lie down in a push-up position. Now, pull up your body by putting strength on the dumbbell and pull one of your hands near you. Hold the pull-up body position and keep doing the hand Pull-ups.
● Leg Raise: This has three sets, ten reps, and the rest of one minute. Hold a dumbbell between your toes and lift the leg to take a vertical position. Now, please bring it back, but don’t touch the ground. Repeat.
Tuesday(weight shifting)
● Power Snatch: three sets, ten reps, and 1-minute rest. Bend your knees and hold a dumbbell between your legs with a straight hand. Slowly straighten your body and simultaneously raise your hand above your head. Again go back to squatting.
● Thruster: three sets, ten reps, and a rest time of one minute. Hold the dumbbells in both the hands-on shoulder and take the squat position. Now, stand up straight and raise the weight above the head. Go back to the previous place and repeat.
● Jump Squat: three sets, six reps, and 1-minute rest. Hold dumbbells in both your hands and sit in a squat position with your hands aside. Now, jump off the ground, land lightly, and repeat.
● Windmill: two sets, ten reps on each side, and rest for a 1-minute. Hold a dumbbell in one hand and keep it straight above the head. Now, bend slowly on one side with your hands touching your leg. Keep looking at the weight throughout and repeat.
● Roll out: three sets, ten reps, and rest for a 1-minute. Kneel with a dumbbell in both your hands in a straightforward way. Now, roll the weight forward with your abs’ control and come back to your previous position. Repeat.
Wednesday(complex)
● Back of steel: three sets, ten reps, and rest of 1-minute. Hold the dumbbells over the head straight. Sit in the squat, keeping the hand straight, and then bring the hands-on shoulder. Go back to the first position and repeat.
● One-leg Romanian deadlift: two sets, ten reps on each side, and rest of 1-minute. Hold the dumbbells in both hands straight and lift a leg. Use the hip joint as a hinge, bend forward in that position, and keep the weight close to the legs. Go back to the previous place and repeat.
● One leg squat: two sets, six to eight reps on each side, and rest of 1-minute. Stand straight with a leg lifted and dumbbells in both hands aside. Now, using the hip joins, bend forward a little, keeping four chests up. Go back to the previous position and repeat. Complete the reps on this side and then go to the other side.
● Woodchop lunge: three sets, eight reps on each side, and rest for 1-minute. Stand straight and hold the dumbbell with both hands on one shoulder. Now, sit with one leg bent and shift the weight down to the other side. Complete all the reps on this side and then go to the other side.
● Turkish get-up: two sets, six reps on each side, and rest for one minute. Lie down with a leg bent and hand straight above the face with a dumbbell. Now, push your hip and lift your body on one straight hand and the other leg straight. Slowly, move to a straight back and one leg sitting position. Then, stand up straight and keep your hand straight throughout. Repeat the activity for six times on each side.
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