Full body workout at home –
This workout is designed to be performed three times a week, with at least one day of rest in between each session. It is important to warm up before starting this workout, to reduce the risk of injury. You can do this by marching in place, jumping jacks, or any other activity that gets your heart rate up and muscles warmed up.
- Squats: Stand with your feet shoulder-width apart and your arms by your sides. Lower your body as if you are sitting back into a chair, keeping your weight in your heels and your chest lifted. Push through your heels to stand back up. Aim for 3 sets of 12 reps.
- Plank: Start in a push-up position with your hands shoulder-width apart and your body in a straight line from head to toe. Hold this position for 30 seconds, then rest for 30 seconds. Repeat for a total of 3 sets.
- Lunges: Step forward with one foot and lower your body until both knees are bent at a 90-degree angle. Push through the heel of your front foot to return to the starting position. Alternate legs with each rep. Aim for 3 sets of 12 reps on each leg.
- Push-ups: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest touches the ground, then push back up to the starting position. If you are unable to perform a full push-up, you can modify by doing them on your knees. Aim for 3 sets of 12 reps.
- Crunches: Lie on your back with your knees bent and your hands behind your head. Lift your shoulder blades off the ground and towards your knees, then lower back down. Aim for 3 sets of 12 reps.
- Burpees: Start in a standing position. Lower your body into a squat, then place your hands on the ground and kick your feet back into a plank position. Quickly jump your feet back up to your hands, then stand back up. Aim for 3 sets of 12 reps.
- Side plank: Lie on your side with your feet stacked on top of each other. Lift your hips off the ground, forming a straight line from head to toe. Hold this position for 30 seconds, then rest for 30 seconds. Repeat on the other side. Aim for 3 sets on each side.
- Tricep dips: Find a stable chair or bench and sit on the edge with your hands by your sides. Slide your butt off the edge and lower your body until your arms form a 90-degree angle. Push through your hands to return to the starting position. Aim for 3 sets of 12 reps.
- Squat jumps: Stand with your feet shoulder-width apart and your arms by your sides. Lower your body into a squat, then explode upwards into a jump. Land softly and immediately lower back into a squat. Aim for 3 sets of 12 reps.
- Leg raises: Lie on your back with your hands by your sides and your legs straight. Lift your legs off the ground and bring them towards your chest, then lower them back down. Aim for 3 sets of 12 reps.
- Jumping jacks: Stand with your feet together and your arms by your sides. Jump and spread your feet out to the sides while simultaneously bringing your arms above your head. Jump back to the starting position. Aim for 3 sets of 12 reps.
- Step-ups: Find a stable chair or bench and place one foot on it. Step up, bringing your other foot up to meet it, then step back down. Alternate legs with each rep. Aim for 3 sets of 12 reps on each leg.
- Side plank with leg lift: Start in a side plank position with your feet stacked on top of each other. Lift your top leg off the ground and hold for a few seconds, then lower it back down. Aim for 3 sets of 12 reps on each side.
- Glute bridges: Lie on your back with your knees bent and your arms by your sides. Lift your hips off the ground, squeezing your glutes at the top. Lower back down. Aim for 3 sets of 12 reps.
- Leg press: Lie on your back with your legs bent and your feet flat on the ground. Lift your hips off the ground and press your legs straight up into the air, then lower them back down. Aim for 3 sets of 12 reps.
- Russian twists: Sit on the ground with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet off the ground. Rotate your upper body from side to side, touching the ground with your hands on each side. Aim for 3 sets of 12 reps on each side.
- Shoulder press: Stand with your feet shoulder-width apart and your arms by your sides. Lift your arms straight up over your head, then lower them back down. Aim for 3 sets of 12 reps.
- Lunges with a twist: Step forward with one foot and lower your body until both knees are bent at a 90-degree angle. Twist your upper body to the same side as your front foot, then push through the heel of your front foot to return to the starting position. Alternate legs with each rep. Aim for 3 sets of 12 reps on each leg.
- Bicycle crunches: Lie on your back with your knees bent and your hands behind your head. Lift your shoulder blades off the ground and bring your right elbow towards your left knee, then switch sides. Continue alternating sides in a pedaling motion. Aim for 3 sets of 12 reps on each side.
- Plank with shoulder taps: Start in a plank position with your hands shoulder-width apart. Lift one hand off the ground and tap your opposite shoulder, then switch sides. Continue alternating sides. Aim for 3 sets of 12 reps on each side.
Conclusion:-Remember to warm up before starting your workout and stretch after you finish to help your muscles recover. As always, listen to your body and only do what feels comfortable and manageable for you. If you find these exercises too easy, you can always add in additional sets or increase the difficulty by using weights or increasing the range of motion. If you find them too difficult, you can decrease the number of sets or modify the exercises as needed. The most important thing is to find a workout that you enjoy and that helps you feel strong and healthy.