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Full Body Home Workout

This document outlines a full-body home workout routine that requires no equipment, including a warm-up, main workout focusing on lower body, upper body, and core exercises, followed by a cool down. It provides specific exercises with sets and repetitions for each muscle group. Additionally, it includes a weekly plan example for scheduling workouts and rest days.

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rudranshgamer2010
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4K views2 pages

Full Body Home Workout

This document outlines a full-body home workout routine that requires no equipment, including a warm-up, main workout focusing on lower body, upper body, and core exercises, followed by a cool down. It provides specific exercises with sets and repetitions for each muscle group. Additionally, it includes a weekly plan example for scheduling workouts and rest days.

Uploaded by

rudranshgamer2010
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Full-Body Home Workout Routine (No Equipment)

1. Warm-Up (5 minutes)

- 30 sec Jumping jacks

- 30 sec High knees

- 30 sec Arm circles (forward & backward)

- 30 sec Bodyweight squats

- 30 sec Leg swings (each leg)

- 1 min Jog in place

2. Main Workout

Lower Body:

- Bodyweight Squats - 3 sets x 15 reps

- Reverse Lunges - 3 sets x 10 reps per leg

- Wall Sit - 3 sets x 30 sec

- Glute Bridges - 3 sets x 15 reps

Upper Body:

- Push-ups - 3 sets x 10-15 reps (do knee push-ups if needed)

- Incline Push-ups (hands on chair or wall) - 3 sets x 12 reps

- Superman Hold - 3 sets x 30 sec

- Triceps Dips on Chair - 3 sets x 12 reps

Core:

- Plank - 3 sets x 30-60 sec

- Bicycle Crunches - 3 sets x 20 reps

- Leg Raises - 3 sets x 15 reps

- Russian Twists - 3 sets x 20 reps (optional: use a bottle for weight)

3. Cool Down (3-5 minutes)

Stretch all major muscle groups:


Full-Body Home Workout Routine (No Equipment)

- Hamstrings

- Quads

- Chest

- Shoulders

- Lower back

Hold each stretch for 20-30 seconds. Breathe deeply.

Weekly Plan Example

Monday - Full Body Workout

Tuesday - Rest or Light Yoga/Walk

Wednesday - Full Body Workout

Thursday - Rest

Friday - Full Body Workout

Saturday - Optional: Core + Cardio

Sunday - Rest

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