Well, we all are fitness conscious these days, but most of us can't spare time for going out for workouts or even just walking to be honest! Probably gotta blame our jobs or hectic schedules in the fast and dynamic world we live in!
But today I am here gonna tell you guys an equipment less fitness program that shall just consume 30 minutes of your time and can relieve you of stress,tension and what not! Over and above that, you get more active and feel fresh and ready to go!
For most of the people,there is a common belief that fitness can be achieved by the means of heavy workouts at gyms, but hold on, I got some other small and intensive fitness exercises for you guys. Get a smile back to your face! :)
So here's my program.
Statuary Warning! You Don't need any gym equipment's for these exercises ! You'll achieve what you desire for..... 'A Fit and Toned body'!
But Guys, One thing is for sure, You need to be dedicated and focused as your body will take some time to transform so just don't feel disappointed if you don't see immediate results.
Perform These workouts 3-4 times a week or every alternate day for about 10 weeks.
Round 1
Jumping Jacks-50 Reps
1.Stand with your feet together.In one motion, jump your feet out to the side and raise your arms
above your head.
2. Reverse the motion by jumping back to the starting position.
3. Repeat 50 times.
Toe Toucher Crunches-30 Reps
1. Stand with some space in front of you and behind you.
2. Bend at the waist,keeping your legs straight ,until you can relax and let your upper body hang
down in front of you.Let the arms hang down naturally.
3. Hold for about 10-20 seconds.
Plank-1 min
1. Lie with your back flat on a bench and your legs straight hanging in front.
2. Place your hands under your glutes .This is the starting position.
3. As you keep your legs extended,straight as possible with your knees slightly bent but locked raise your legs until they make a 90 degree angle with the floor beneath.Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
4. Now, as you inhale,slowly lower your legs back down to the starting position.
5. Repeat for 30 times.
Push Ups-20 Reps
Dips-20 Reps
1. Find a bench to use for your bench dips.
2.Grip the edge of your bench with your hands.
3.Lift your butt off of the bench.
Donkey Calf Raises-40 Reps
1.Stand with your feet slightly wider than hip-width apart, back straight, shoulders down, toes pointed slightly out.
2.Keeping your back straight, lower your body down and back as if you are sitting down into a chair, until your thighs are parallel to the ground.
3.Repeat 20 Times.
Round 1 is Successfully Completed Folks!
Perform 3 Rounds as above.
Take rest of 2-3 minutes between each round.
I would again say, this will take some time so just stay motivated and for any queries feel free to disturb me!!
Best of Luck
But today I am here gonna tell you guys an equipment less fitness program that shall just consume 30 minutes of your time and can relieve you of stress,tension and what not! Over and above that, you get more active and feel fresh and ready to go!
For most of the people,there is a common belief that fitness can be achieved by the means of heavy workouts at gyms, but hold on, I got some other small and intensive fitness exercises for you guys. Get a smile back to your face! :)
So here's my program.
Statuary Warning! You Don't need any gym equipment's for these exercises ! You'll achieve what you desire for..... 'A Fit and Toned body'!
But Guys, One thing is for sure, You need to be dedicated and focused as your body will take some time to transform so just don't feel disappointed if you don't see immediate results.
Perform These workouts 3-4 times a week or every alternate day for about 10 weeks.
Round 1
Jumping Jacks-50 Reps
1.Stand with your feet together.In one motion, jump your feet out to the side and raise your arms
above your head.
2. Reverse the motion by jumping back to the starting position.
3. Repeat 50 times.
Toe Toucher Crunches-30 Reps
1. Stand with some space in front of you and behind you.
2. Bend at the waist,keeping your legs straight ,until you can relax and let your upper body hang
down in front of you.Let the arms hang down naturally.
3. Hold for about 10-20 seconds.
Plank-1 min
- Make sure to keep your spine straight and your bottom down, as with the regular plank pose. Direct your face and eyes towards the floor as you hold the pose.
- Breathe for three to five breaths as you hold this pose.
- When you are finished holding your dolphin plank, get back onto your hands and knees so that you can move into child's pose. You can either drop down onto your stomach and then rise up onto your hands and knees, or you can move back up into a plank on your palms and then get onto your hands and knees.
1. Lie with your back flat on a bench and your legs straight hanging in front.
2. Place your hands under your glutes .This is the starting position.
3. As you keep your legs extended,straight as possible with your knees slightly bent but locked raise your legs until they make a 90 degree angle with the floor beneath.Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
4. Now, as you inhale,slowly lower your legs back down to the starting position.
5. Repeat for 30 times.
Push Ups-20 Reps
- Get into a high plank position. Place your hands firmly on the ground, directly under shoulders. ...
- Lower your body. Begin to lower your body—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor. ...
- Push back up.
Dips-20 Reps
1. Find a bench to use for your bench dips.
2.Grip the edge of your bench with your hands.
3.Lift your butt off of the bench.
4.Slowly lower your body by bending your elbows. Inhale as you lower your body towards the floor, and stop once your upper arms are parallel to the floor.
5.Push yourself back up to starting position.Repeat 20 Times.Donkey Calf Raises-40 Reps
- Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad.
- Place both of your arms on the side handles and place the balls of your feet on the calf block with the heels extending off. Align the toes forward, inward or outward, depending on the area you wish to target, and straighten the knees without locking them. This will be your starting position.
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
- Repeat for the recommended amount of repetitions.
1.Stand with your feet slightly wider than hip-width apart, back straight, shoulders down, toes pointed slightly out.
2.Keeping your back straight, lower your body down and back as if you are sitting down into a chair, until your thighs are parallel to the ground.
3.Repeat 20 Times.
Round 1 is Successfully Completed Folks!
Perform 3 Rounds as above.
Take rest of 2-3 minutes between each round.
I would again say, this will take some time so just stay motivated and for any queries feel free to disturb me!!
Best of Luck
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