My take on home workout
Introduction
Lifting is a strenuous task, going to the gym is even more grueling. Whether it is a tiresome schedule, money issues, environment/availability of the gym or just lacking enthusiasm, most of us find it difficult to go to the gym. Personally, I am a very dedicated and disciplined person. I follow my schedule strictly and carefully. My gym membership expired last month and I am moving to a different city after a few weeks so, I decided to not to renew it. Consequently, I started losing my progress. My measurements were the evidence of downfall. They exhorted me to do something. "But what can I do?" I asked myself, then I realised that Akshay Kumar (a bollywood actor) doesn't lift weights at all and he's fit as fuu.. How? He lifts his own body AND THAT'S what we gonna do now.
Disclaimer
I recommend you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercises. I am not a licensed trainer and have no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. You acknowledge that when participating in any exercise, there is a possibility of physical injury. You agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge the take owner from any and all claims or causes of action, known or unknown, arising out of my negligence.
Exercises
Chest
Push-ups
1. Get into a high plank position
2. Place your hands on the ground, directly under shoulders
3. Lower your body keeping your back flat until your chest grazes the floor
4. Push back up
Reps: 10-30 X 3
You could see it coming. This is by far, the best and the most common body-weight exercise. Everybody should do this, everybody. I am surprised to see that a lot of people tend to ignore or underestimate this. Just because you lift 300 lbs in bench press, it doesn't mean you don't need any push-up. And if you're at home or somewhere you can't lift weight, push-ups is the best thing you can do for your body
Other Muscles: Triceps
Push-up to side rotations
1. Perform a push up
2. Rotate your body
3. Raise your arm (keep it straight)
4. Return to controlled position
5. Alternate arms
Reps: 10-15 X 2-3 (each side)
Push-ups taken to the next level. The greatest thing I found about this exercise is that it helps to ameliorate your body balance. It could be hard for beginners to maintain balance. Don't overdo it if felt overly difficult.
Other Muscles: Shoulders, Triceps
Shoulders
Pike push-ups/shoulder press
1. Get into the pike position
2. Lower your head towards the floor by bending your elbows
3. Push through your hands and return to the starting pike position
Reps: 15-25 X 3
This works brilliantly. You could really feel the muscle failure in your shoulders. Personally, I found this to be the best shoulder exercise. Know your limits and please keep your neck protected.
Pro-bodybuilders could try Handstand Push Ups instead.
Other Muscles: Triceps
Shoulder taps
1. Start in a push-up position
2. Lift up one hand to touch your opposite shoulder
3. Return to the start position
4. Alternate arms
Reps: 15 X 3 (both arms)
This may look easy, but there are many things to consider. You have to make balance, with one arm, mind your speed, take care of your elbow and your knee too if you are overweight and get exhausted easily.
Other Muscles: Triceps, Abs
Back
Pull-ups & Chin-ups
Pull-ups :-
1. Stand under the bar and grip it with your palms facing out
2. Straighten up and lift
3. Slightly bend your knees
4. Keep lifting until your chin is over the bar
5. Slowly lower yourself back to starting position
Chin-ups :-
1. Stand under the bar and grip it with your palms facing in
2. Keep the grip closer, compared to pull-ups
-- same as pull-ups --
Reps: 5-20 X 3-4
Well, this exercise really needs an equipment, a bar. But this exercise is too good to ignore. It is one of the best body-weight exercises. If you're not skinny or muscular, this is going to be the most difficult exercise. So, don't worry if you'd do only one rep. Just try to do as many as you call. You will certainly be able to perform more and more reps after weeks.
Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
Other Muscles: Biceps, Forearms, Shoulders, Abs
Supine row
1. Lie on the ground
2. You may bend the legs
3. Lift your arms up, keeping the elbows in contact with the ground
4. Push your elbows to the ground to raise your back
5. Hold for a moment, lie back slowly
Reps: 15-30 X 3
I cannot believe that it is such a wonderful exercise. I never knew that we could work on our back like this. I am pretty much satisfied with this. You should take care of your elbows. Use a thin piece of cloth or rubber (having a good grip) under your elbow to protect them. Don't use your abs to lift up your body.
Other recommended exercises: Reverse Leg Raise, Superman, Hyperextension
Triceps
Dips
1. Place your hands on the edge of the bench
2. You may keep your legs straight but it's better if you keep them a bent
3. Bend your elbows 90 degrees and lower yourself towards the floor
4. Raise
Reps: 10-20 X 3-4
This exercise needs no introduction. Anyone who is serious about one's triceps has done it in one's life or are still doing. We all do it. When my friends and I get bored, we start doing it on our chair and then sit again to continue the gossip. This is fun, but certainly not easy. Keep your body closer to the support and your back straight. And yes, don't use your legs to lift yourself up.
Closed grip push-ups
1. Place your hands closer than shoulder width for a close hand position (As close as you can)
2. Perform push-up
Reps: 10-15 X 3
This is a tough exercise. If you are a beginner, you might not be able to do it at all. In that case, you may touch your knees to the ground to considerably reduce the body weight to perform this.Keep your triceps parallel to your body, don't make angles. Keep in mind that you have to go as down as possible. Personally, I find myself cheating in it a lot.
Other Muscles: Chest
Biceps
Leg curls
Sorry for low quality image
1. Sit straight
2. Grab your feet
3. Curl with your alternating hand. Touch it to the chest
Reps: 30-50 X 3-4
Finally! I finally found an exercise which could work on my biceps without even the need of dumbbells. This is easy to do that's why I recommended so many reps. You won't even feel anything for the first twenty to twenty five reps. After that, you could see your biceps get pumped. One more good thing about this exercise is that it increases your flexibility. Strictly recommended.
Pseudo planche push-ups
1. Start in push-up position, but place your palms in downwards direction
2. Perform push-up
3. Hold for a second and go back
Reps: 10-15 X 2-3
This works like a charm. But honestly, this one is dangerous. It goes really hard on your wrist. You should better watch out and take utter care while doing it. I recommend you to avoid this exercise and do it only if you are confident and really feel the need of doing it. Go slowly for better results.
Other Muscles: Triceps, Chest, Forearms
Legs
-Squats
-Lunges
-Step-ups
-Good Mornings
-Donkey kicks
-High knees
-Calf raises
Reps: 30 X 3
Abs
-Crunches (bend knees)
-Leg raise
-Alternate toe touch
-Flutter kick
-Burpees
-Mountain climbers
-Plank (thirty seconds to one minute)
Reps: 15 X 3 (Supersets)
____________________________________
If you can, I'd recommend you to go to the gym. There's no match for lifting iron under the guidance of an expert and getting motivated by watching others and especially, YOURSELF in the mirror. But if general fitness is your goal, you don't need gym. You can become a better looking person by sweating inside your house. Remember, it's not just about your looks but a better lifestyle. You eliminate the risks of diseases like diabetes and heart attacks. You will feel better. Your body will secrete hormones at good levels. Main thing is your diet. It's not about what you eat, it's about what you don't eat. Say no to sugars and fast food because unless you are an Olympic participant working hard for ~8 hours a day, nothing can cancel out a diet full of processed foods, junk food and liquid calories. Take proteins and adequate water (obviously?). Investigate yourself. What you are and what you want to change and how intensely you can do it. And yes, don't do it forcibly unless you're really ready because you will give up sooner or later. You gotta love it to succeed. You can’t force inspiration and motivation; it has to come from within.
I was so happy with this programme so, I felt like sharing this. Now, I can take breaks from gym and travel without hesitation. I need no 'Fe' to transform. Neither do you.
Declare war on fat and get rich cuz #HealthIsWealth. Best of luck and show me a better body next time. #ChallengeLimits
Game on folks, believe!
Most Helpful Opinions