As we all know we are stuck at our houses and the gyms are closed. But, that doesn't mean you'll not exercise. Here's a workout routine that I personally follow during this lockdown. Perform this 4-5 times a week.
https://www.instagram.com/the_sarcastic_geek07/?hl=en
Duration: 45 mins to 1 hour
All the exercises mentioned below are Bodyweight Exercises. So, no equipment needed. I have also mentioned the muscles that are targeted during the exercise.
Chest, Biceps, Triceps and Shoulders
- Traditional Pushups: 20x3
- Incline Pushups: 20x3
- Decline Pushups: 20x3
- Diamond Pushups: 15x3
- Reverse Arm Pushups: 15x3
You can either increase reps, sets or weight each day for progressive overload. Add books in a backpack and start performing your sets wearing the bag. You can even use backpack as an alternative to dumbbells.
Back
- Reverse Snow Angels: 15x3
- Reachers: 15x3
- Cobra Pose: 15x3
- Superman: 15x3
The back workout is inspired by: https://www.youtube.com/watch?v=JQeOhQoi3GY&t=176s
Legs
- Bodyweight Squats: 40 reps
- Bulgarian Squats: 15 reps x each leg
- Lunges: 15 reps x each leg
- Calf Raises: 15 reps
And you're done. 45 mins is just what is required. You can even add 15 mins of Cardio like Jogging, Skipping, etc. if your goal is fat loss. With this workout and some control on your calories you can achieve your desirable physic. So, what are you waiting for? Start your transformation journey now!
Follow me on Instagram:
Comments
Post a Comment