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This workout routine provides a workout routine that can be done in the comfort of your own home without the usage of weight lifting or workout equipment other than your own bodyweight.
The No Equipment at Home Workout can be performed for 3 to 5 days out of the week as long as you give your self a day or two worth of rest in between two days of working out.
For this workout an individual will be performing bodyweight only exercises to improve muscular strength and endurance.
You can burn more calories during the workout by turning it into a circuit and super-setting the exercises, performing one after another to keep your heart-rate up thus increasing your body's ability to burn more calories.
Cobra
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3x8 reps |
rest: 60s
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Downward Facing Dog
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3x8 reps |
rest: 60s
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Iron Cross Stretch
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3x8 reps |
rest: 60s
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Knee to Chest (Supine)
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3x8 reps |
rest: 60s
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Cobra
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3x8 reps • 35s |
rest: 60s
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90/90 Hamstring Stretch
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3x8 reps |
rest: 60s
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All Fours Quad Stretch
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3x8 reps |
rest: 60s
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Push-Up
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3x20,40,60 reps |
rest: 60s
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Push-Up (Close Hand)
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3x20,40,60 reps |
rest: 60s
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Bridge
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3x0 reps |
rest: 60s
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Bodyweight Side Lunge
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3x30,30,30 reps |
rest: 60s
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Bodyweight Wall Squat
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3x20,40,60 reps |
rest: 60s
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Prisoner Squat
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3x20,40,60 reps |
rest: 60s
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Bodyweight Walking Lunge
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3x20,40,60 reps |
rest: 60s
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Mountain Climber
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3x20,40,60 reps |
rest: 60s
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Air Bike
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3x30,30,45 reps |
rest: 60s
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Leg Raise
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3x25,25,35 reps |
rest: 60s
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Crunch
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3x20,40,60 reps |
rest: 60s
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Leg Pull-In
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3x20,40,60 reps |
rest: 60s
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Plank
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3x0 reps |
rest: 60s
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Side Bridge
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3x0 reps |
rest: 60s
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