HOME WORKOUT WITHOUT EQUIPMENT

FOR BEGINNERS:-

1. CHEST EXERCISE 

a. Jumping jacks-45 seconds

b. Shoulder stretch- 30 seconds

c.  Knee push-ups * 15

    Rest-25 seconds
    Knee push-ups * 10
    Rest-25 seconds
    Knee push-ups * 7
    Rest-20 seconds

d. Incline Push-ups * 12

    Rest-25 seconds

e. Hindu Push-ups * 12

    Rest-25 seconds

f. Wide arm Push-ups * 12

    Rest-25 seconds

g. Push-ups * 9

    Rest- 20 seconds

h. Box push-ups * 9

    Rest- 20 seconds

i. Push-ups rotation * 9

    Rest- 20 seconds

j. Push-ups- as much as possible

k. Cobra stretch- 30 seconds

l. Chest stretch- 30 seconds

m. Shoulder stretch- 30 seconds

     

     2. ARM EXERCISE 

a. Arm Raises - 30 seconds

    Rest- 10 seconds

b. Side Arm raises- 30 Seconds

    Rest- 10 seconds

c. Arm circles clockwise - 30 seconds

    Rest- 10 seconds

d. Diamond push-ups * 6

    Rest- 20 seconds

e. Inchworms * 8

   Rest - 30 seconds

 

f. Jumping jacks - 30 seconds

   Rest- 20 seconds

g. Leg barbell curl left * 8

    Rest- 20 seconds

 

h. Leg barbell curl right * 8

    Rest - 30 seconds 

i. Diagonal plank * 10

   Rest- 30 seconds

j. Push-ups * 10

   Rest - 30 seconds

k. Wall push-ups *12

    Rest- 20 seconds

l. Punches - 30 seconds 

   Rest - 25 seconds

m. Triceps stretch left - 30 seconds

     Rest- 10 seconds

 

n. Triceps stretch right - 30 seconds

    Rest- 10 seconds

o. Standing Bicep stretch left - 30 seconds

    Rest- 10 seconds

  

p. Standing Bicep stretch right - 30 seconds

3. ABS EXERCISE

a. Jumping jacks- 20 Seconds

b. Abdominal crunches- *16

c. Russian Twist*20

d. Mountain Climber*16

e. Heel touch *20

f. Leg raises*16

g. Plank- 20 Seconds

h. Abdominal crunches *12

i. Russian Twist *32

j. Mountain climber *12

k. Hell touch *20

l. Leg raises *14

m. plank- 30 Seconds

n. Cobra stretch - 30 Seconds

o.Spine lumber twist stretch left - 30 Seconds

p. Spine lumber twist stretch right - 30 Seconds