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At Home Workout Plan Without Equipment

It's the most important nowadays.

By The_unique_writerPublished 4 years ago 14 min read
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If you are searching for an at home workout plan without equipment, then this article for you. Take time, you will know what you need.

It is still risky to exercise in the gym, many gyms are still closed due to the coronavirus pandemic. So many people are spending their lazy time. On the other hand, people are gaining weight due to uncontrolled diet plans but muscle size is decreasing

So, what is the way to get rid of all this? These can be relieved through a controlled-diet plan and certain exercises.

In this article, I’m going to tell you some popular and well-known exercises that can be helpful in maintaining your fitness.

But before all, one suggestion for you- try to maintain your workout quality, not the quality. It means, you need to exercise properly. It doesn’t matter how many reps you can go.

What we will know after reading this content?

•A workout structures

•Upper body workout

•Lower body workout

•Abs or core workout

•Benefit of a proper routine

•Diet plan

•Techniques to increase energy

A Full Body Workout Structure

Before starting, we need to create a list that we will follow. It is the list we provide to the beginners in our gym.

But you can follow it without equipment. So let’s check it-

•Day-1: Cardio+Upper body

• Day-2: Cardio+Lower body

• Day-3: Cardio+Core

• Day-4: Rest

• Day-5: Cardio+Upper body

• Day-6: Cardio+Lower body

• Day-7: Cardio+Core

Disclaimer: This list will vary depending on your body physic and if you have any physical issue, please consult with your physician.

Warm Up

It is so important that you warm up and stretch before workout. It will help you to prevent injuries.

The first is arm circles. Circle your arm forward 20 times and then backward, like the opposite.

Then right arm behind the back of head and the other arm supporting the elbow and squeeze about 10 seconds. Then switch the next arm and stretch just before.

Don’t push too much, just barely and take the time. Don’t rush.

Now the hamstring stretches. Go down slowly as far as you can go. Then hold the stretch about 10 seconds. Don’t bounce, just take time. Make sure you are breathing, don’t hold your breath.

The next is quadricep stretch. First right leg then left. Make sure you can balance, if you can’t then hold an object.

The next quadricep is up your knee in front of you, hold 10 seconds. Do the same for the left knee.

The last stretch is groins. This is called butterfly stretch. It will help you to avoid injuries.

Cardio

Cardiovascular activity is called cardio. This type of exercise increases blood circulation in the body and helps to keep the heart healthy.

This exercise is very important to increase metabolism. This exercise is also beneficial in reducing body fat.

So what is the cardio workout? There are many types of cardio workout such as-

Skipping– skipping is like jumping with rope. But this article is related to a workout plan without equipment, so we won’t use any type of equipment. So skipping is jumping without rope.

Jumping jacks– this workout is just like skipping except this time you have to jump the feet wide and circling the arms overhead.

Jog in place– it’s just like running, here you have to run but stay in the same place.

Burpees– with this exercise, it is possible to move the whole body and it is less likely to make mistakes. It’s just like jumping jacks and pushing up at the same time.

Mountain climber– it is one of the popular workouts. It’s just like running but in a push up position. Put your hands under your shoulders. Then lift your knees off the ground.

Bring your knee up toward the centerline of your stomach. Then bring it back. Next do it for the opposite leg. Keep doing it as many times as you can.

Upper body

Arms, shoulders, chest and back are the part of the upper body. They have many types of exercises. Today I will tell you some of the exercises that can be done without equipment.

Push up– it is one the most popular and hard workouts for beginners. It is so good for your chest and arms. Go down with all your hands and legs.

Place hands wider, straight arms and legs, bring the body down until the chest touches the floor.

Diamond push up– it is also known as a triangle push up. This push up variation can allow you to get much stronger contractions in the chest and also target triceps little bit more than your standard push up or wider push up variation.

First put your index finger together to form a diamond shape. Make sure your fingers are nice and spread.

Put your hands in the ground in diamond position. Keep your core nice and tight and straight like a plank.

Then keep those hands right under your chest and focus on your chest and triceps.

Bodyweight triceps dip– sit on the floor with both hands behind your back and lift the body like in the picture. Don’t touch the floor with the butt. Do it 12-15 reps.

Up and down plank-Go down into a push up position on a mat with your palms. On your shoulders and legs extended straight behind you, keeping your core tight.

Bend your right arm, place your forearm on the mat with your elbows under your shoulders.

Then bend your next arm to come down into a low plank. Reverse the move. First your right hand then left.

Dive bomber push up– It’s a great exercise for shoulder, triceps and chest. It’s a great pushing exercise.

It works all different areas of the body. It’s like diving into the push up with the butt up in the air. Then pushing yourself back and pushing yourself backup. Do as many reps as you can.

Reverse push up– it works for back. Laying down with your back and taking your elbows and driving them into the ground. Try to feel a squeeze on your lap muscle.

Push up walk back– start with your butt up in the air, hands and feet on the ground. Then you have to crawl yourself out. Next do a push up. Then keep your shoulders rolled back. Do as many as you can.

Plank arm raise– set up in a push up position, your hands will be underneath your chest, a little inside your shoulders.

Your feet will be wider than shoulder width apart. Then going to lift one arm off the ground at an angle.

Next do the opposite arm. It will develop a good rotational stability through our shoulders, torso and hips.

Biceps special: “Towel curl”- Doing triceps workout at home is pretty easy. push up, triceps dips, diamond push up etc. trains the triceps. But biceps workout is hard without equipment.

So now I’m telling you how to train your bicep without equipment.

You need a towel. Then you need to get down on the floor.

You have to place your towel in position. It will be straight. Then you have to put it under your one of the feet.

You have to grab equally for both sides of the towel. Then you need to stick in your stomach, because you need to stabilize your body.

Then curl your leg. Next do it for the other arm. If your hamstring is tighter, then you can train more your biceps.

Lower body

For men and women, lower body exercises are different in some cases.

However, in this article, I will discuss only those that are common.

Squat– squat is one of the most well-known exercises for legs. But you have to pay attention to do it right.

So you have to take a nice wide stance and put your hands out in front of you for balance.

Then going to sit back as if you were in a chair. your knees will stay behind your toes, don’t bring them forward. your chest will remain straight.

Wall sit– sit like a chair leaning back against the wall. Hold it for 30 seconds. Try to increase the time every day.

The pivot squat– bring your feet together. Sweep one of the legs up and out.

Then sit like a squat. Then pull right back into the center. Next do it for the other leg.

Alternate Lunges– put hands on your hips, then go to a deep lunge forward, push back up and do the opposite side. keep your chest nice and tall.

Bulgarian split squat– for this exercise you need a box or a step or chair. Then put one of your legs up behind that step.

Make sure that the body is nice and straight, you aren’t leaning forward. So then coming down and up.

Make sure that you get a ninety-degree angle or more or less depending on your box.

Reverse lunge and knee up– Standing a good posture with your feet. Then take a giant step back with your left foot and lower into a deep lunge, take a breath in.

Then press through your right foot and swing the left foot toward the chest. Next return to the lunge. After completing the reps switch sides.

Romanian deadlift– this workout works for a bunch of different muscle groups. Keep your feet together and straight, make sure your shoulders are nice and tight.

Next bend down and touch the toes of your right foot with your right hand and lift the left foot back as much as you can.

After completing the reps, do it for the opposite side.

Calf raise– don’t neglect the calves. Stand up straight. Then lift the ankles or heels with the toes.

Then slowly down but do not touch the ground. Keep doing it as many times as you can.

Core workout

Core exercises are the foundation of the entire body.

You need to be following the right exercise in a progressive order to properly activate your core whatever body shape you want.

So let’s go for the workout.

Crunches– Put your fingertips at the back of your head and tilt your chin down slightly towards your chest.

Focus on a point directly above your knees and keep looking at that throughout the whole exercise. This is the starting position.

Now slowly curl up by tightening abdominal muscles. Then slowly back down. Don’t drop your head on the floor. Keep doing it for 10-12 reps.

Reverse crunches– lay down with your back. Put your hands underneath your tailbone, being tall at the top of your head.

Next inhale as you drop your heels towards the ground, exhale as you bring your knees back up towards your chest.

Focus on the lower back in the ground and tall the top of your head and you are breathing.

Leg raises– You need to lay flat on a mat. Take the hands down underneath to the tailbone. Then from there lift the legs nice and high to the sky.

You can keep your head flat on the mat or you could lift the chin towards the chest. Then simply lower those legs down toward the earth and next raise them back up again.

Hip rolls– take your arms to the side and across position.

Bring both legs in 90-degree position. Push the knees together and ankles together.

You have to inhale as you roll over towards your left and exhale as you pull it to the center.

Then inhale to the opposite side and exhale to the center.

Bicycle– it means cycling to the legs to the opposite arms. Take the hands behind the head.

Then get the legs up 90-degrees and cycling legs out, elbow to opposite knee like cycling. Keep going as much as you can go.

Planks– it is one of our favorite exercises. You won’t find another workout that works as many layers of the abs as effectively as a plank does. So how to do plank exercise?

First put your elbows right below your shoulders and you are up on your toes. then you need to pop up into a plane.

Go for a straight line. Keep your abs engaged. Don’t put your butt so high or too low. Ankles, knees, hips and shoulders should be in a straight line.

Side planks– it is a great exercise for engaging your sides core. To start with, lie on your side and put one foot on top of the other one.

Then put your elbow directly underneath your armpits.

Your upper arm should be pointing straight down into the ground.

Then engage your core and squeeze your glutes, and bring yourself up off the ground.

Then pull your head out and look straight. That’s it!

SOME IMPORTANT EXTRA TIPS

We can do a lot of exercise, cardio, arms, shoulders, abs, anything. But without a specific routine or a proper diet plan, everything can go in vain.

So I will try to tell you something about that. It will help you a lot.

HOW TO MAINTAIN A ROUTINE AT HOME

To reach any goal, consistency is the key. But especially for fitness, consistency is more important than intensity.

When you are trying to lose weight or trying to gain muscle, maintaining a proper routine would be the key.

The truth is, when we start our workout journeys, we all get excited about it.

We do a lot of things but nothing lasts too long.

So start from the beginning, don’t try too hard in the beginning.

Go slow and steady, and do exercise only for yourself. It is just your own time.

Studies show that, those who have been able to maintain exercise habits, all of them love exercise and stay in it for the long run.

So if you want to be one of them, start today. Create a routine for example- 20 minutes cardio, 20 minutes arms, 20 minutes abs.

Next day- 20 minutes cardio, 20 minutes chest and back, 20 minutes abs. Then the next day- shoulders and legs. It is enough at home workout, without equipment.

DIET PLAN

Now I will talk about another important thing. No exercise will properly work without a certain diet plan.

We know that, when it comes to fitness, diet works 70% of the job, and exercise can work 30%.

So you have to choose your diet plan according to your goals. Muscle building or weight loss or what kind of fitness you want.

So first you have to be honest with yourself. If you know that, what kind of food shouldn’t be eaten, then you must omit it.

Try to keep protein in your diet as much as possible and avoid unhealthy fat. Never skip breakfast. Try to eat main meals from morning to noon.

HOW TO INCREASE ENERGY

We often don’t get enough energy when we exercise. It is a common problem.

But with some techniques, this problem can be easily solved.

You have to get started first. It doesn’t matter how long you can go.

First you have to do 5 minutes of cardio. Then 10 minutes. In this way time will gradually increase.

No need to exercise too much at first. After 7 days you will feel that your energy has increased more than before.

We don’t have energy because we are not exercising. But when we workout, we train the body to have more energy.

We train the body to do the work.

So when you start time will start giving you the energy.

Even if you don’t have the energy to workout, you have to force yourself so that your body can adapt to the stress of exercise.

Second thing is we are not eating the correct food. Food plays a huge role in our body’s ability to burn energy efficiently.

You need to fuel your body appropriately.

Try to eat energy-rich food and keep high protein in the diet. Avoid fast food, drink plenty of water.

So start exercising and eat healthy foods. Then set your mind that- I have energy to workout. Even though I’m tired, I have to workout.

You can watch some workout videos on YouTube before start. This will motivate you before you start exercising.

Conclusion

So in the end, remember one thing- in our super busy life, we should keep a little time for ourselves.

In addition to mental health, you should also look after your physical health. It will help you to be successful in your daily life.

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fitness
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About the Creator

The_unique_writer

The_unique_writer loves to write and create something new ^_^

for more- https://powertoolsreviewsite.com

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