Home Workout Routine
Regular exercises offer many benefits. It boosts your immunity system, improves your bone health and reduce your health risks like heart problem, diabetes and many more life threatening diseases. With the growing family responsibilities and demanding jobs, exercise takes a backseat in the priorities list. Most of us give excuses for not exercising regularly. so you can start workout at home with us
Home workouts require a limited amount of equipment. use your body’s own weight as resistance
Equipment Required : Flat bench, Adjustable dumbbells
Rest intervals: 60 to 90 seconds
Day 1: Chest and back
Chest workout 1: Pushups -3 sets of 10-15
- Chest workout 2: dumbbell bench press – 3 sets of 12-15 reps
- Chest workout 3: dumbbell fly -3 sets of 12-15 reps
- Chest workout 4: dumbbell pullover -3 sets of 12-15 reps
- Back workout 1: dumbbell bent over rows – 3 sets of 12-15 reps
- Back workout 2: one arm dumbbell rows – 3 sets of 12-15 reps
- Abs workout : crunches with legs elevated – 3 sets of 12-15 reps
Day 2: Legs, Shoulders, and Abs
- Leg workout 1 : dumbbell squats – 3 sets of 12-15 reps
- Leg workout 2 : dumbbell lunges – 3 sets of 10-12 reps per leg
- Hamstrings workout 3 : Romanian dumbbell deadlift – 3 sets of 10-12 reps
- Calves workout 4 : standing calf raises – 3 sets of 12-15 reps
- Shoulders workout 1: standing shoulder press – 3 sets of 12-15 reps
- Shoulder workout 2 : dumbbell upright rows -3 sets of 10-12 reps
- Shoulder workout 3 : lateral raises – 3 sets of 12-15 rep
Day 3 : Arms and abs
- Biceps workout 1: alternating biceps curls – 3 sets of 12-15 reps
- Biceps workout 2 : seated dumbbell curls and hammer curls – 3 sets of 10-12 reps per arm
- Biceps workout 3 : concentration curls – 3 sets of 12-15 reps
- Triceps workout 1 : overhead triceps extension – 3 sets of 12-15 reps
- Triceps workout 2 : dumbbell kickbacks – 3 sets of 10-12 reps
- Triceps workout 3 : bench dips – 3 sets 10-12 reps
- Abs workout : planks – 3 sets of 30 second holds