Follow this safe and effective No Equipment Home Workout Plan With Back Strengthening exercises for losing weight and full-body toning at home. Before Perform this workout Remember your technique should be right and you should have Proper Knowledge about warm ups and cool down after workout.
Must follow this workout for minimum 4 Weeks before start intermediate to advance level Workout plan. If you don’t know anything then please consult with me straight way.
You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.
It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.
Any Exercise With Alternating Repetition – Always Count Both Side Repetition As 1 Repetition
In this Workout Plan Body-Part Splits:
• Day 1: Upper & Lower Body
• Day 2: Core
• Day 3: Upper Body
• Day 4: Lower Body
• Day 5: Core
• Day 6: Upper & Lower Body
• Day 7: Rest
Click on Any Exercise Name you can get the full guide video.
Day 1 Monday: Upper & Lower Body
Exercises:
1. Wall Push Ups
Superset:
1. Bent Knee Push Ups
Sets 4 Reps 12 Rest 1 Min
2. Donkey Kicks
Sets 4 Reps 12 Rest 1 Min
3. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
4. Body Weight Bench Squat
Superset:
4. Lunges Body Weight Alternating
Sets 3 Reps 5 Rest 1 Min
5. Swimming Exercise
Sets 3 Reps 12 Rest 1 Min
Day 2 Tuesday: Core
Exercises:
1. Fire Hydrant
Sets 4 Reps 12 Rest 1 Min
2. Abs Crunch on Mat
Sets 4 Reps 12 Rest 1 Min
3. Double Crunches
Sets 3 Reps 12 Rest 1 Min
4. Body weight Plank Hold
Sets 3 Reps 1 Minute Hold Rest 1 Min
5. Standing Oblique Crunch
Sets 3 Reps 12 Rest 1 Min
Day 3 Wednesday: Upper Body
Exercises:
1. Wall Push Ups
Sets 4 Reps 12 Rest 1 Min
2. Bent Knee Push-Ups
Sets 4 Reps 12 Rest 1 Min
3. Super Man With Twist
Sets 3 Reps 12 Rest 1 Min
4. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
5. Swimming Exercise
Sets 3 Reps 12 Rest 1 Min
Day 4 Thursday: Lower Body
Exercises:
1. Body Weight Bench Squat
Sets 4 Reps 12 Rest 1 Min
2. Lunges Body Weight Alternating
Sets 4 Reps 5 Rest 1 Min
3. Squat Jacks
Sets 3 Reps 12 Rest 1 Min
4. One Leg Shoulder Bridge
Sets 3 Reps 12 Rest 1 Min
5. Pop Squat
Sets 3 Reps 5 Rest 1 Min
6. Swimming Exercise
Sets 3 Reps 12 Rest 1 Min
Day 5 Friday: Core
Exercises:
1. Fire Hydrant
Sets 4 Reps 12 Rest 1 Min
2. Abs Crunch on Mat
Sets 4 Reps 12 Rest 1 Min
3. Double Crunches
Sets 3 Reps 12 Rest 1 Min
4. Body weight Plank Hold
Sets 3 Reps 1 Minute Hold Rest 1 Min
5. Standing Oblique Crunch
Sets 3 Reps 12 Rest 1 Min
Day 6 Saturday: Upper & Lower Body
Exercises:
1. Wall Push Ups
Superset:
1. Bent Knee Push Ups
Sets 4 Reps 12 Rest 1 Min
2. Donkey Kicks
Sets 4 Reps 12 Rest 1 Min
3. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
4. Body Weight Bench Squat
Superset:
4. Lunges Body Weight Alternating
Sets 3 Reps 5 Rest 1 Min
5. Swimming Exercise
Sets 3 Reps 12 Rest 1 Min
Day 7 Sunday: Rest
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Disclaimer:
We serve as trainers and mentors who help you reach your fitness, wellness, and health goals. As you know every individual is different so their nutrition and fitness plans. The information we provide is based on our personal experience as an online fitness trainer and nutritionist. So You must consult with your physician before following any training or diet plans on this website.
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