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Workout at home is really simple as there is no need to spend thousands on gym or equipment. By seeing this pandemic, it is safe to work out at your home. There is some fantabulous workout plan for you that will definitely work to lose weight. We are here with this effective plan that will help to achieve unbelievable results to work out in comfort at your home. You must have effective Workout Plan at Home without Equipment. Before that, we will discuss a summary for the same which a beginner can try without too much load.
Beginner Guide to Workout at Home
- Jump Rope – Jump rope for 2 to 3 minutes
- Bodyweight Squats – It is advisable to do 20 reps at least
- Jumping Jacks – Do it at least 25 reps
- Hip Extensions – 10 reps is recommended for each side
- Lunges – 5 Reps for each leg is recommended
- Forward Leg Swings – It is advisable to do 10 each leg
- Hip Rotations – Do it 5 for each leg
- Push-ups – Keep it 10-20 reps
- Side Leg Swings – 10 for both legs one by one
- Spider-man Steps – 10 reps
There are a few steps for the beginner which they can follow in their daily routine to stay fit. And when they are usually with these steps then, they can move with some more effective exercises.
Upper Body Exercises
You will need to follow the upper body exercise to stay fit. So let’s move ahead with the upper body exercise.
Tricep Dips
To work arms back, tricep dips are the ideal option. Just seat on the floor and place the hands down so that the fingers are there towards your body. Press down via the palms of the hands and stay onto the feet so that the knees are in the air on the ankles without any support. Fold the elbows and the lower butt down to tap the floor and then, keep the arms straight to come up. Do this 10 times.
Push-Ups
Just initiate this position in the plan position within the abs pulled in and the shoulders over the wrists. Bend the elbows out to the sides, lower the chest to the ground. Press back up to the plank point and do it 10 times.
Side Plank
Stand in the plank position, bend your body to the left, and reach the left arm up into the air top. Stack the left foot on the top-right and pull the right waistline away from the ground to work the whole right side of the body. Get back to the plank position and do it at least 10 times. Follow the same body exercise to the right side .
Plank Ups
Start with the plank on the knees, lower-down into the left forearm, and then, right forearm. Now you can see that you are in the forearm plank. You have to press the right palm down and then down your left palm to press the back into the plank position again. Do this exercise 5 times and lead the right hand. Lead the left hand 5 times.
Lower Body Exercise
When you are done with the upper-body exercise, you will need to follow some of them for the lower body.
Squat
Let’s start your day by standing with your feet open shoulder-width. Pull the navel in towards the spine, and fold the knees that reach your butt back just like you are sitting on the chair. Make sure to lock your knees so that it doesn’t reach past your ankles. Press down via the heels, and stand again to the same starting position, squeeze the glutes at the top and follow it 10 times.
Side Lunge
Stand with the legs hip-width separately. Step the right foot a few feet to the right one and fold the right knee. Keep the right Glute in a sitting position just like that you are trying to sit on the chair. Keep the left leg straight and press down via the right heel to return to the starting position. Do it 10 times to the right and switch to the left one at least 10 times.
Back Lunge and Lift
Stand with the feet as broad as the hips. Step the left foot back and lower the lunge down. Press down via the right heel just like lifting the left leg straight behind you to work glute and hamstring. Now, allow lower back down into the lunge position and do this exercise 10 times. Then change the sides with the same.
Precautions –
If you are suffering from a long-term joint problem then, it is suggested to get physician advice on it. Never follow any of the positions forcefully otherwise you will get stuck with any muscles or join problem. Be careful while following each step.
