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As you are maybe away from the gym, haven’t enrolled yet or can’t leave your place for some reasons, you can actually start your workout to be fit and healthy right away in the comfort of your homes by following this program, “Best Home Workout Routines”  I have prepared for you.

This Program is actually good for anyone – beginners, female, male and busy people who’ve got so limited time and prefer to do their fitness at home, hotel or even at the office during break time rather than totally neglecting this.

Alright, start clearing away your coffee table and prepare your bench and chair as your props  and let us commence getting fit today!

Some exercises in this program are best with dumbbells but you can actually do these even without it in a few days though I am pretty sure you will be wishing to have a pair of dumbbells eventually as you progress with your exercise.

Well, here’s a guide for you when you’re ready to purchase a pair of dumbbells or any budget equipment you want to have at home – HOME GYM EQUIPMENT FOR BEGINNERS.

I know you have been so eager now to start but please allow me first to have some…

Reminders:

1. Make sure your kids are away from you so you won’t be distracted or they won’t be hurt

2. Don’t switch your TV on while working out to ensure you are 100% focused

3. You can use a mat but if your floor is clean and you are much comfortable without it, that would be fine

4. Ensure your bench and chair are strong so you won’t be injured once wrecked during your exercise

5. You can play your preferred music for you to feel more comfortable and relaxed

6. Be at your convenient time and don’t ever rush your workout

7. Plan your pre and post meals – combination of carbs and protein

8. Please check your blood pressure first then you can start your…

Warm-up

This is so important for you to have a better performance and injury-free workout as it prepares the muscles and loosens the joints in the body.

Warm-up should work the same muscles you will be engaging during the main workout for you to be benefited the most.

Here are some of the warm-ups that you need to do as you prepare for the program you’re gonna do a little later:

1. Neck tilt

A. Side to side – 2 sets with 16 reps per set ( 8 reps left + 8 reps right )

Image result for side to side neck tilt exercise pic

B. Ear to shoulder – 2 sets with 16 reps per set

 

C. Up and down – 2 sets with 16 reps per set

Image result for side to side neck tilt exercise pic

2. Torso rotation – 2 sets with 16 reps per set

3. Arm rotation – 2 sets with 16 reps per set ( 8 reps right, 8 reps left )

4. Side arm raises – 2 sets with 16 reps per set

5. Hip rotation – 2 sets with 16 reps per set ( 8 reps right + 8 reps left )

6. Side to side hop – 2 sets with 16 reps per set

Stretching

Do some stretching before, during and after your main workout so your muscles can easily respond, adapt and improve its flexibility.

Home Workout Proper

1st Day:

Chest Workout

A. Push-up – 3 sets with 12 reps each set; 60 seconds rest between sets

B. Incline – 3 sets with 12 reps each set; 60 seconds rest between sets

C. Decline – 3 sets with 12 reps each set; 60 seconds rest between sets

Shoulders Workout

A. Standing dumbbell shoulders press – 3 sets with 12 reps each set; 60 seconds rest between sets

B. Dumbbell lateral raise – 3 sets with 12 reps each set; 60 seconds rest between sets

C. Dumbbell front raise – 3 sets with 12 reps each set; 60 seconds rest between sets

Triceps Workout

A. One arm triceps extension – 3 sets with 12 reps each set; 60 seconds rest between sets

B. Two arm triceps extension – 3 sets with 12 reps each set; 60 seconds rest between sets

C. Triceps kick back – 3 sets with 12 reps each set; 60 seconds rest between sets

2nd Day: Rest

3rd Day:

Legs Workout

A. Squat – 3 sets with 12 reps each set; 60 seconds rest between sets

B. Front lunges – 3 sets with 12 reps each leg; 60 seconds rest between sets

C. High knees – 3 sets with 12 reps each leg; 60 seconds rest between sets

Abs Workout

A. Plank – 3 sets with 12 reps each leg; 60 seconds rest between sets

B. Mountain climber – 3 sets with 12 reps each leg; 60 seconds rest between sets

C. Crunch – 3 sets with 12 reps each set; 60 seconds rest between sets

4th Day: Rest

5th Day:

Biceps Workout

A. Biceps curl – 3 sets with 12 reps each set; 60 seconds rest between sets

B. Alternated biceps curl – 3 sets with 24 reps each set; 60 seconds rest between sets

C. Seated concentrated curl – 3 sets with 12 reps on right and 12 reps on left; 60 seconds rest between sets

Back Workout

A. Superman extension – 3 sets with 12 reps each set; 60 seconds rest between sets

B. Swimmer – 3 sets with 12 reps each set; 60 seconds rest between sets

Image result for swimmer exercise picture

C. Wall slide – 3 sets with 12 reps each set; 60 seconds rest between sets

6th Day: Rest

7th Day: Rest

Workout Summary:

1st Day:

Chest Workout

A. Push-up – 3 sets with 12 reps each set; 60 seconds rest between sets

B. Incline – 3 sets with 12 reps each set; 60 seconds rest between sets

C. Decline – 3 sets with 12 reps each set; 60 seconds rest between sets

Shoulders Workout

A. Standing dumbbell shoulders press – 3 sets with 12 reps each set; 60 seconds rest between sets

B. Dumbbell lateral raise – 3 sets with 12 reps each set; 60 seconds rest between sets

C. Dumbbell front raise – 3 sets with 12 reps each set; 60 seconds rest between sets

Triceps Workout

A. One arm triceps extension – 3 sets with 12 reps each set; 60 seconds rest between sets

B. Two arm triceps extension – 3 sets with 12 reps each set; 60 seconds rest between sets

C. Triceps kick back – 3 sets with 12 reps each set; 60 seconds rest between sets

2nd Day: Rest

3rd Day:

Legs Workout

A. Squat – 3 sets with 12 reps each set; 60 seconds rest between sets

B. Front lunges – 3 sets with 12 reps each leg; 60 seconds rest between sets

C. High knees – 3 sets with 12 reps each leg; 60 seconds rest between sets

Abs Workout

A. Plank – 3 sets with 12 reps each leg; 60 seconds rest between sets

B. Mountain climber – 3 sets with 12 reps each leg; 60 seconds rest between sets

C. Crunch – 3 sets with 12 reps each set; 60 seconds rest between sets

4th Day: Rest

5Th Day:

Biceps Workout

A. Biceps curl – 3 sets with 12 reps each set; 60 seconds rest between sets

B. Alternated biceps curl – 3 sets with 24 reps each set; 60 seconds rest between sets

C. Seated concentrated curl – 3 sets with 12 reps on right and 12 reps on left; 60 seconds rest between sets

Back Workout

A. Superman extension – 3 sets with 12 reps each set; 60 seconds rest between sets

B. Swimmer – 3 sets with 12 reps each set; 60 seconds rest between sets

C. Wall slide – 3 sets with 12 reps each set; 60 seconds rest between sets

6th Day: Rest

7th Day: Rest

Final Thoughts

Above program apparently works multiple muscle groups, from upper to lower body.

Do execute every exercise slowly and with controlled form. Meaning, you have to go 2 seconds for every move.

These home workout routines will thus provide you an amazing body strength, toned body and a relaxed mind.

Try to do these for two ( 2 ) months. However, if you feel like doing it a bit longer up to 3-4 months, that would be fine. Just don’t fail to listen to your body and always consider your safety.

Moving forward, upon feeling the progress of your workout and sensed you’re ready to move on to the next level, you can start planning for your next move which maybe includes hitting the gym for a more intense workout.

When you’re ready to level up, you can then refer to this awesome program here ….BEST FULL BODY WORKOUT PROGRAM.

Enjoy your workout!

If you need a hand or have any questions, feel free to leave them below and I am more than happy to help you out.