15 Basic Exercises You Can Do At The Comfort Of Your Home Targeting Each & Every Muscle Of Your Body That Too Without Any Fancy Gym Equipments

“The Only Bad Workout Is The One You Didn’t Do”

Hey Readers,

So This Article/Blog Is For Everyone Who Are Unable To Go To Gym But Desperately Wants To Lose Some Weight/Build Muscle/Stay In Shape/Improve Stamina But Due to Some Constraints like High Membership Costs,Lack Of Time Or The Current Scenario Of The Corona Outbreak And Lockdowns in almost Every Country.

So This Workout Is For Each & Everyone Out There Reading This.
As This Is an AMRAP WORKOUT.
AMRAP Stands For or As Many Reps As Possible”

So That’s Why I Earllier Said That It is Beneficial To Each One Of Us Including…

The Daunting 6 Pack Gym Bro’s, The Humble Beginner’s, All the Beautiful Women Out There, The Self Conscious Teens, The Grumpy But Sweet Oldies & So On…

Here Are Some Of The Benefits Of The AMRAP Workout.

◉ It Can Help You To Maximise Your Workout Efficiency, Burning A Hell Lot of Energy in a Short Time Period.
◉ It Can Help With Stripping Fat Off The Body
◉ It’s Suitable For All Fitness Levels.
◉ It Tests Your Mental Fitness
◉ You Can Track Progress Easily.
◉ It Can Be Done Anywhere
No Need For Fancy Gym Equipments

So Finally, Here’s The Most Awaited  Workout.
It Consists Of A Total Of 15 Excercises Which I have Specially Curated After Consulting With A Lots Of Fitness Instructors/Trainers For My Beloved Readers i.e You Of Course, Yes You! The One Reading This

Note – Do 2 Sets Of Each And Every Excercise In Same Order For As Many Reps As You Can Till You Can’t Push Yourself For Even Half A Rep!

1) Skipping
Jumping Rope or commonly called as “Skipping” can raise your Heart Rate two to Three times Faster than other exercises and offer the same Aerobic Building Benefits as Running with Less Impact on the joints.
What Else Do You Want In Life? 🙂

Perfect Way To Do It  – ” Come On Silly! You Know How To Do Those” 🙂

2) Burpees
Burpees is a few of those Excercises which targets the Entire Body.
The Movement involves the Muscles of the Legs, Chest, Shoulders and Arms.
Burpees are an Efficient Calorie Burner and it Spikes Your Heart Rate in a very Short period of Time.

Perfect Way To Do It : 
❶ Stand with your feet shoulder-width apart, and squat down.
❷ Quickly kick your feet back into a pushup position and complete one pushup.
❸ At the top of the pushup, jump your feet back toward your hands, stand and explode upward.
❹ At the peak of your jump, clap your hands above your head. Return to the normal position and repeat.

3)Twisting Mountain Climbers
This are Great For Building Cardio Endurance, Core Strength, and Agility.
You Work Several Different Muscle Groups with Mountain Climbers – It’s Almost Like Getting a Total Body Workout with just ONE exercise.

Perfect Way To Do It :
❶ Get in a straight-arm plank position with your hands about shoulder-width apart.
❷ Now Bring your Right Knee to your Left Elbow twisting your torso and vice versa.

4) Push Ups
Pushups are beneficial for building Upper Body Strength. They Work The Triceps, Pectoral muscles, and Shoulders.

Perfect Way To Do It : 
❶ Get in a straight-arm plank position with your hands about shoulder-width apart.
❷ Keep your lower back flat and don’t let your hips sag.
❸ Lower yourself and keep your elbows close to your body as you descend, with your chin lifted.
❹ Push back up to the starting position.

5) Pull ups
The pullup is one of the most effective exercises for Strengthening the back muscles,  arm and shoulder muscles.
It Also Improves Our Grip Strength & Overall Body Strength and Fitness.
Pullups are a Challenging exercise. But they’re Worth adding into your Fitness Regime.

Perfect Way To Do It : 
❶ Grip Anything Stable You Find In Your Home Over Your Head.
❷ Pull All Your Body Weight Up As Much As You Can.
❸ Lower Your Arms Slowly.

6) Bicep Curls
Curls work the biceps muscles at the front of the Upper Arm & Lower Arm.
You Generally Use These Muscles Anytime You Pick Something Up, Which Is Common throughout daily life. So it becomes a Functional excercise & helps Us in Daily Physical Tasks.

Perfect Way To Do It :
❶ Stand with feet hip-width apart, holding a pair of Weighted Object in your Household(For Eg – A Pair Of 2 Litre Bottles) at sides.
❷ Palms should be facing upwards, with back straight and chest upright.
❸ Without moving upper arms, bend elbows and curl weights toward shoulders.
❹ Slowly lower the Object back to starting position with Control and Stability

7) Overhead Press
The Overhead Press is a Full Body, Compound exercise.
Your shoulders and arms press the weight over your head while your legs, lower back and abs Balance you.
The Overhead Press is one of the best exercises To Build Strong, Muscular And Healthy Shoulders With Bigger Arms.

Perfect Way To Do It :
❶ Stand with feet hip-width apart, holding a pair of Weighted Object in your Household(For Eg – A Pair Of 2 Litre Bottles) at sides.
❷ Palms should be facing upwards, with back straight and chest upright.
❸ Without moving upper arms, bend elbows and curl weights toward shoulders.
❹ Slowly lower the Object back to starting position with Control and Stability

8) Front Raises
Front Raises are a Muscle-building Move That Targets your Shoulders.
It Can Help Improve your Functional Abilities, such as lifting a Heavy object.

Perfect Way To Do It :
❶ Start standing with feet shoulder-width apart holding a dumbbell in each hand, arms straight, palms facing up, weights resting on quads.
❷ Lift arms until they reach shoulder level. Then slowly lower back down.

9) Wall Sits
It Is One Of The Excercises Which Look Damn Simple But Are Really Tough To Perform.
Wall sits Engage your Entire Lower Body – Your Glutes, your Hamstrings, and your Quads.

Perfect Way To Do It :
❶ Stand with your feet shoulder-width apart with your toes slightly out.
❷ Start the movement by sitting backward and spreading your knees apart.
❸ Descend below parallel while keeping your lower back flat. At the bottom, drive through your heels and keep your knees apart.

10) Jump Lunges
Jump Lunges is a Plyometric Excercise, also known as jump training or plyos.
These  Excercise exerts maximum force in short intervals of time.
It Works your Glutes, your Hamstrings, and your Quads.

Perfect Way To Do It :
❶ Begin in a lunge position with your front thigh parallel to the floor.
❷To initiate the movement, jump explosively through your front leg and switch your legs midair. Land softly.

11) Squats
Squats are a great Excercise for the Whole Body.
This is a Good Move if you want to Burn Fat.
The Most Obvious Benefit of Squats is Building your leg muscles – Quadriceps, Hamstrings, and Calves.

Perfect Way To Do It :
❶ Stand straight with your feet a little wider than shoulder-width apart, toes pointing out, shoulders pinched back, and chest forward.
❷ Inhale, push your hips out and squat down.

12) Bicycle Crunches
The Bicycle Crunch is the Best Abs Excercise You Can Do As Reaches not only the usual abs but also the Deep Abs Muscle and the Obliques.
It Will Also Help You to Develop A Strong Core.A strong core will help you with maintaining good posture and performing well at your daily Tasks.

Perfect Way To Do It :
❶ Start on your back with your lower back pressed into the ground.
❷ Lift your legs into the air and bend them at 90 degrees. Put your hands behind your head.
❸ Twist to the right and touch your right elbow to your left knee. At the same time, reach your left leg out straight.
❹Then, slowly turn the other direction and touch your right elbow to your left knee.

13) Reverse Plank
Reverse planks are essentially the next level of Planks.
They require more strength from your core, hip extensors, and butt.
Your core is more than just your abdominal muscles. The core includes the hip abductors, hip adductors, hip flexors, and the lumbar spine. When done correctly, the reverse plank Engages all of these muscles.

Perfect Way To Do It :
❶ Start by sitting on the ground, and prop yourself up on your hands (hardest) or forearms (easier).
❷ Keep your elbows in line with your shoulders and fingers facing toward your feet.
❸ Extend your legs out in front of you (harder) or bend your knees (easier).
❹ Raise your hips so your body forms a straight line from ankles to chest, and hold for 5 to 30 seconds.

14] Side Planks With Hip Drop 
Side Planks With Hip Drop is a great exercise for strengthening the oblique abdominal muscles, which don’t get worked during ab exercises such as crunches.
This exercise doesn’t put pressure on your lower back or neck as many core exercises
This exercise can help you be able to sustain good posture and ease of movement by building a strong core & better balance.

Perfect Way To Do It :
❶ Lying on your side, plant your elbow directly under your shoulder with your forearm on the ground in front of you.
Stack your legs on top of each other and lift your body off the ground.
❷ Only your elbow and the side of your foot should be touching the ground. Form a straight line from your shoulders to your ankles.
❸ From there, slowly drop your hips toward the ground. Go as low as you can, then raise them as high as you can.

15) Russian Twists

Russian twists strengthen your core, obliques, and spine.
“It’s a total core exercise that also works your balance, builds stability in your spine, and trims your mid-section all at once”

Perfect Way To Do It :
❶ Sit on the floor and bring your legs out straight.
❷ Lean back slightly so your torso and legs form a V-like shape, bracing your abdominal wall to engage your core.
❸Balancing here, twist your torso from side to side without moving your legs.

Hey! STOP! STOP!
You!
Yes You!
Stop Scrolling!

As You’ve Reached Here After Reading from Almost 10 minutes, I Guess You Really Care About Your Fitness
So I Would Like To Give You A Little Bonus
It’s Called A Baby Shark Workout!
It’s An Abs/Core Workout.
Again, This Looks Very Simple.
But Really Difficult To Survive The Burn You Feel In Your Abs!
Like & Comment Below If You Complete The Final 07 seconds!

Watch How To Do It Right Here!
Don’t forget To Pump Up The Volume To Keep You Up!

🔥 The Ultimate Baby Shark Workout🔥

That’s It From Me!
Now It’s Your Turn!
Get in Your Workout Clothes & Sweat It Out.
Don’t Let Anything/Anyone Come Between You & Your Goals.
Not Even You.
🔥

You Can Continue This Through Out Your Life to Stay Healthy & Fit.
After 3 Months Or So Do Share With Me Your Transformation Pictures On Any Of The Below Mentioned Social Platforms.
Would Be Really Glad To See That My One Article Have Changed Some One’s Life, Even If It’s Just One Person!
So If You’re That One Person,
Don’t Hesitate,
You Did Great,
And Now It’s
Time To
Celebrate
♡ 🖤 ♡
•.°.•
:

Keep Smilin.Keep Pumpin.Keep Slayin.Keep Sweatin
See ya In My Next Article!
Adios Amigos
🖤

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“Take Care Of Your Body, It’s The Only Place You Have To Live.”

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