Workout at home without a gym and any equipment, here we don’t need any kind of fancy dumbbell or gym, every person who doesn’t have time can perform this exercise.
You can gain muscle and lose fat by using exercise, in this, I will tell you different exercises for every body part, that you can workout at home.
Important details: For weight gain/muscle gain: do 3 sets of 10-12 reps, take 1 minute of a break-in every single set.
Fat loss: They are going to be in a circuit form one after the other and that will be one round, as you put squats first then push-ups then shoulder then biceps, triceps, and abs, after doing all this exercise you will complete one round and after that, you will take 1-minute rest and this will continue to 5 rounds. (one round: 12-15 sets of reps).
So without any further delay let’s begin-
First, we need a bag and put some books or anything in the bag to increase the weight of the bag.
We have to increase the tension of our muscles, so we drop the weight in the bag and every week we will slightly increase the weight.
SQUATS (leg exercise)
If You do not want to use this bag or if you do not have the strength to lift this bag, so you can support bodyweight squats. You have to do 3 sets for 10- 12 reps.
1 Stand facing forward with your chest up.
2 Open your legs equal to your shoulders.
3 Bend your knee and your hips, sticking your butt out like you’re sitting into an imaginary chair.
4 Squat down low as you can, keep your body tight, and push through your heels to bring yourself back.
1 Helps to build muscle.
2 Burn calories.
3 Increase flexibility.
4 Increase mobility and balance.
5 Improves the health of lungs and heart.
6 Prevent from injuries.
7 Maintain and improves lower joints.
8 Makes your bone strong.
9 Increase speed and jump ability.
10 Improve body posture.
PUSH-UPS (chest exercise)
As I said earlier, if you have strength then you can use the bag. If you do not have strength, then hit bodyweight push-ups. You have to do 3 sets for 10-12 reps.
1 The face must down prone position on the floor.
2 Your hand should fit your shoulder size.
3 Your weight should be on chest and keep your feet together and raise your upper body by using your hands.
4 Remember to make a straight line from your head to your heels.
1 Improves your cardiovascular system.
2 Protect from shoulder and lower back injuries.
3 Helps to improve body posture.
4 Full body workout without any cost.
5 Increase your testosterone level.
6 Saves time in cultivating a strong body.
7 Muscle stretch for health and vitality.
BENT OVER ROWING (back exercise)
It’s one of the best exercises to train your back. You have to do 3 sets for 10-12 reps.
1 Take a standing position while holding the bar utilizing a twofold overhand grasp.
2 Pivot forward until your middle is generally corresponding with the floor (or marginally above) and afterward start the development by driving the elbows behind the body while withdrawing the shoulder bones.
3 Pull the bar towards your stomach button until it contacts your body and afterward gradually bring down the bar back to the beginning situation levelled out.
4 Rehash for the ideal number of reiterations.
As a compound exercise utilizing freeloads, the twisted around column works many muscle gatherings. The primary muscle bunch focused on is your back — the latissimus dorsi and rhomboids. Pulling the weight higher to your chest works your upper-back muscles while pulling the weight nearer to your midsection works your mid-back muscles.
SINGLE-ARM OVERHEAD (shoulder exercise)-
You should put single-arm overhead with this’s bag, its simple shown in the picture, all you have to do is place your bag on the shoulder and push upward. You have to do 3 sets for 10-12 reps.
1 Stand straight with your feet shoulder width-separated and hold a free weight in each hand. Raise the free weights only outside of shoulders with your elbows twisted and your palms confronting each other.
2 Support your center and pivot your chest area to the other side. As you curve, turn the foot that is on the contrary side of the course you’re winding and press that arm overhead. Interruption, and converse heading back to the beginning situation to rehash on the opposite side
1 Expanding chest area quality, essentially the shoulders
2 Expanding center quality, especially the front center and obliques
3 Evening out strong irregular characteristics and asymmetries
4 Fat misfortune (if your eating routine and exercise schedules are helpful for fat misfortune)
5 Molding (whenever utilized as a feature of molding circuits.
ARMS SUPER SET EXERCISE (biceps and triceps)-
First, you will do single-arm curl
1 Remain with feet hip-width separated with a free weight close by, palm looking ahead and elbow near your side.
2 Gradually twist the free weight upwards, bowing from your elbow, until the hand weight arrives at your shoulder.
3 Gradually lower the free weight back to the beginning position.
1 The most evident advantage of the biceps twist is etched arms. In any case, it can likewise improve you at different activities.
2 The biceps fundamental capacity is to flex or twist the elbow, says Bonney. This is a development utilized in a great deal of other chest area works out—like columns, where your biceps work to twist the elbow to pull the weight back to your body.
3 Since biceps twists include a lot of adjustments, the move additionally encourages train your shoulder to be progressively steady and shows your center to lock-in.
Second, you are overhead triceps extension
1 With feet, shoulder-width separated and center tight, hold a free weight with two hands.
2 Lift the hand weight until your arms are completely stretched out with palms confronting the rooftop and elbows pointing forward. This is the beginning position.
3 Twisting at the elbows and pressing your triceps, gradually bring down the hand weight behind your head.
4 Gradually come back to begin position and rehash.
1 Quality Gains-
The primary advantage of the overhead triceps expansion is the hypertrophy of the triceps that accompany the movement. Not at all like different triceps works out, the triceps expansion enacts each of the three leaders of the triceps, which implies that your whole triceps will get more grounded through this activity.
2 Negligible Stress on the Wrists-
On the off chance that you experience the effects of wrist agony or uneasiness, the overhead triceps expansion is perfect for you. All through this activity movement, your wrists keep up a similar edge, and almost no pressure is set upon them.
MUST REMEMBER: You have to do both these exercises one after the other first apply biceps then triceps (3 sets each of 10-12 reps after 1 set take 1 minute of rest then repeat).
Abs– You have to apply a super-set of crunches then leg raises (3 sets 10-12 reps).
1 Rest on your back. Plant your feet on the floor, hip-width separated. Twist your knees and spot your arms over your chest. Contract your abs and breathe in.
2 Breathe out and lift your chest area, keeping your head and neck loose.
3 Breathe in and come back to the beginning position.
Like sit-ups, crunches assist you with building muscle. Be that as it may, dissimilar to sit-ups, they work just the stomach muscles. This exceptional muscle disengagement makes them a well-known exercise for individuals attempting to get lean abs. This additionally makes them perfect for fortifying your center, which incorporates your lower back muscles and obliques.
1 Lie on your back, legs straight and together.
2 Keep your legs straight and lift them as far as possible up to the roof until your butt falls off the floor.
3 Gradually drop your legs down till they’re simply over the floor. Hold for a second.
4 Raise your legs back up. Rehash.
1 Reinforces center muscles. Leg raise practices fortify your lower stomach muscles.
2 Improves adaptability.
3 It improves equalization and solidness.
4 It consumes calories quickly.
5 Brings down the danger of back wounds.
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