Does going to the gym seem tedious to you? Or, on the other hand, do you have a hectic routine where you can't find enough time to get in perfect shape? If you are one of those people facing this problem, then don’t worry; we’ve got you covered.
This full-body workout is intended for all lazy or occupied individuals. It has the right amount of exercise to keep all your muscles engaged. It is also one of the most effective ways to help you shed fat and gain weight, all while staying at home and using no equipment.
This blog leads you towards a transformative fitness journey. It unveils an effective exercise routine and provides expert tips while prioritizing proper form to get the best results and avoid injury.
Overall, it will lead to maximizing your strength, endurance, and overall fitness. The right approach is needed to optimize your training regimen. For that, below is the guided plan on what exercises to do, along with guided instructions on how to perform these exercises.
Exercises to follow
1. Shoulder taps: 15 reps each side
Shoulder taps target your core and shoulders. They are also good for your overall balance. To perform shoulder taps, you need to start with a high plank position, slowly lift your right hand from the floor, and tap your left shoulder with it. Return your hand to the floor and repeat the process with your left hand. Perform this exercise for 15 reps on each side.
2. Push-ups: 15 reps
Known for building upper-body strength, push-ups engage your shoulders, triceps, and chest. For pushups, lay down on the ground and lift yourself to a plank position, fully extending your arms.
Remember to maintain a straight line. Slowly, lower yourself by bending your elbows. Your chest shouldn’t touch the ground; instead, it should hover right above it. Stay in that position for a few seconds and repeat it 15 times.
3. Lat pull-down to push-ups: 15 reps
This is a combination exercise, including pull-downs and push-ups. It targets various muscle groups like your arms, back, shoulders, and chest. Lower yourself onto the ground and move your arms in a swimming position, then proceed to perform pushups. Repeat it for 15 times.
4. Squats: 20 reps
An exercise primarily for your lower body, comprising your glutes, hamstrings, and calves. To perform a squat, you need to stand with your feet straight, your shoulders and chest should be pushed back, and your gaze should be at the front. Slowly, bend yourself into a sitting position. Remember to keep your thighs parallel to the ground. Press your heels stand straight and repeat the process 20 times.
5. Alternating rear lunges: 15 reps each side
Another exercise focuses on your lower body; alternating rear lunges primarily focus on your legs. Stand tall with your hips at a distance. Gradually take a step backward and bend your knee to ground level, while your other knee should be in a sitting position. Hold that position for a few seconds stand tall and repeat 15 times for each side.
6. Alternating Curtsy lunges: 15 reps on each side
Alternating curtsy lunges are another variation of lunges. This also improves your lower back strength and balance. The difference between them is that you have to take a step back and cross your foot behind your other leg. The rest of the process is the same. The difference from rear lunges is that in this exercise, maintaining balance is a little harder.
7. Tabletop twist crunch: 15 reps each side
Another exercise for your core is tabletop twist crunch. This exercise requires you to lie down on your back with your knees bent and heels touching the ground. Lift your legs to the tabletop position and place your hands behind your shoulder. Slightly move your head with the help of your hands towards your knees. Alternating between the right leg and left leg.
8. Leg lift plus hip lift: 15 reps
An exercise for your legs and hips while also engaging your lower abdomen. This exercise entails lying on the floor with your stomach facing forward. Lift your legs from the floor and keep them perpendicular to the ground. Hold that position and then slowly lift your hips as well. Hold that position as well and then slowly move back to the starting point. Repeat this for 15 times.
In Conclusion
Choosing a healthy lifestyle is an option, and workouts like these require less time and no equipment, making them hassle-free. Incorporate these exercises into your daily routine and see the results in a few weeks.
Not only will they improve your strength, but they will also help you tone your body and give you perfect shape. For optimal results, do this set of exercises for three rounds with a 60-second break between each cycle.
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