3 different at home workouts with little to no equipment needed. This will help beginners slowly start their fitness journey with body weight as your stamina and strength slowly increases.
These 3 workouts will target lower body, glutes and abs.
WORKOUT NUMBER 1 ( LOWER BODY)
Workout Details:
Equipment Needed- NOTHING
Circuit means- all exercises are done right after each other)
Failure means- complete as many as you can until your body does not let you do more. (as many reps as possible)
Circuit- 4 rounds (all exercises back to back, repeat 4x with 1-2 min rest in between sets)
1. Elevated squat - 20,20,15, failure
2. Side lunge to knee drive - 15,15,15,15
3. Hamstring walkouts - 20,15,10, failure
4. Stationary lunge - 20,20,20, failure
5. Banded kick backs - 20,20,15, failure
6. Calf raises - 20,20,20,20,
WORKOUT NUMBER 2 ( ABS )
Workout Details:
Equipment Needed- Light DB-Dumbbell
Failure means- complete as many as you can until your body does not let you do more. (as many reps as possible)
Circuit means- all exercises are done right after each other)
Circuit -3 rounds of 15, 15, failure (as many reps as possible )
1. - shoulder taps into raises
2. - alternating v ups
3. - 2 legs 2 arms dead bug
4. - flutter kicks
5. - DB side plank reach through
WORKOUT NUMBER 3 ( GLUTES)
Workout Details:
Equipment Needed- Band
Failure means- complete as many as you can until your body does not let you do more. (as many reps as possible)
Circuit means- all exercises are done right after each other
CIRCUIT - Repeat 3x - rest 1-2 min after every set
1.Pause squats - 30,20, failure
2. Kneeling kick backs - 20,20,failure (each leg)
3. Fire hydrants - 20,20,failure (each leg)
4. Stationary lunge - 20,20, failure (each leg)
5. Hip thrust into abductors - 20 hip thrusts into 20 abductors for all 3 sets.
6. Side to side lunge - 20,20,20
7. Standing kick back - 20,20, failure (each leg)
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