But who says fitness can only achieved at the gym. Whether you are unable to go to gym due to your tight work schedule or you are travelling, you can always, get your body moving to burn off the fats and build muscles. Scroll over as we bring you a no equipment workout plan that you can follow just about anywhere. The 10 week workout plan includes set of several exercises that you will need to include in your daily regime : .
This exercise is considered s a vital exercise to strengthen your core and it helps you to effectively gain overall muscle strength. Stand straight with your legs shoulder width apart, Squat by bending your hips and bring them as low as you can, aiming to bring them below your knees. Make sure your spine is straight and shoulders rolled back. Stretch your arms out with palms facing down and keep your upper body straight with hips pulled out and head straight. Push yourself to go as low as possible, hold the position and return back to starting position. As you advance you can add variations like jump squats, barbell squats, dumbbell split squats and so on. .
Crunches are the best form of exercise to strengthen your abdominal muscles. They are pretty much like sit-ups, however you do not lift your whole body up in crunches. You can also add a variation to basic crunches by doing reverse crunches, twist crunches and side crunches. To do this exercise, lie down on your back on a fitness mat, keep your legs straight or you can keep your knees bent and cross your arms on your chest. You can also keep your hands at the back of your head or neck to add extra sprain on your spine. Using your abdominal force and muscles, lift your shoulders up towards the ceilings and bring your elbows or chest to touch your knees.
Hold the position as long as you can and slowly return back to starting position. Relax before doing the next rep. .
Keeping your back flat, bending your elbows lower your body until your chest touches the floor. Keep your head aligned to your spine and let your elbows stay close to sides of your body. Push your back up to starting position as you breathe out. once you have practiced the basic push-ups, you can try variations .
Stand with your feet shoulder width apart and place your hands on your sides. Bring your right foot forward and bend both of knees to form 90 degree angle. Ensure your right knee is directly above your right ankle. Keep your weight on the heel of your left foot and push back up to starting position and follow the exercise on left foot. You can modify lunges to work on different muscles. .
In this exercise you continuously jump high with your legs spread wide and arms raised above your head and touch each other as you jump and as you land your hands fall on your side. .
Contract your abs and tuck your toes to lift your body. Hold the position as long as you can and return to starting position and repeat. .
Sit ups are great to build abdominal muscles. Lay on your back with your knees bent and feet on the ground. Cross your arms on your chest, tighten your abs and bring your belly button to your spine. Slowly sit up and bring up your head and shoulders off the ground. Hold the position for a second and return back to starting point. .
Give yourself rest on Saturday and Sunday to heal and repair your body. Rest on weekend to prepare your body for next week’s workout. .
• Squats (15) • Sit Ups (30) • Crunches (30) • Wall Sit (35 seconds) • Jumping Jacks (50) • Butt Kicks (25) • Lunges (25) • Plank (40 seconds) • Push-Ups (10) .
You should combine the exercises and cardio given here in a balanced way to get effective results. These exercises are easy to perform and require no equipment, thus you can benefit from these set of exercises anywhere-anytime..
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