Most of the us going through lock-down period and during this time we all have become too lazy and most of us has gained the weight. As all the gyms are closed so why not we can do Home workout exercises?
So during quarantine lock down Fit Theories has come up with a home workout plan for you.
A Home workout exercises for all which can cover all of your major muscles and burn calories quickly.
A high intensity Home workout plan.
Workout Duration: 20 mins.
Workout 1 : Warm-up (5 mins)
- Arm rotation (30 secs) – Stand still and move you arms in circular motion front and backwards.
- Jumping ( 1 min) – Try to bring your knees above your waist and as close to your body.
- Push-ups (60 reps – 3 mins) – Go into push-up position and do 20 reps of 3 sets and after each set take 30 sec break.
- Arm rotation (30 secs) – Do this again before going into high intensity workout.
Workout 2 : Upper body circuit (3 sets – 10 mins)
- Triceps Push-ups (1 min) – Go into push-up position and place your hands under your chest. This exercise will pump your triceps muscle.
- Spider man Squeeze (1 min) – Lay down on floor your chest touching the ground and your arms parallel to your body. Now lift your arms and legs up and down. This exercise will best for your low back and hips.
- Push-ups (1 min) – Go in a push-up position and perform at least 12 push-ups. Doing this will be challenging because your arms and back will be pumped and that’s why now we are activating you chest peck.
Repeat upper body circuit exercises 3 times with 15 sec break after every set.
Workout 3 : Lower body circuit (10 mins)
- Deep Squats (1 min) – Stand straight and go into deep squat position. Make sure your hip goes out when you go down.
- Leg Raises (30 sec) – Lay down on the floor your back touching the ground then try to raise your legs at 90 degree angle with respect to your body. This exercise will help to burn your low belly fat.
- Plank (30 sec) – Go in a push-up position and bend you half arms and stay there for 30 secs . This exercise will strengthen your core belly muscle and burn fat quickly.
- Lunges (1 min) – Perform lunges 30 sec with each leg. This will activate your glutes, hamstrings, quad muscles.
Repeat Lower body circuit exercises 3 times with 15 sec break after every set.
Workout 4 : Relax ( 5 mins)
Now it’s time to relax your muscle and slow down your heart rate.
- Arm circle (1 min): Repeat this with each arm.
- Breathe in-out (2 mins) : Sit on a floor and focus on your breathing. Breathe slowly into your nose and out of your mouth by making a vacuum inside your belly.
- Body to ground (2 mins) : Lay down on the floor with your back touching the ground and your arms parallel to your legs and close your eyes and relax.
That’s it. Congratulation on doing home workout exercises. Hope you burned more calories today.
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