Home Workout Plan; Indoor Workout in a Quarantine; COVID-19

A workout by your home comes with many benefits

·   Build your lean muscle mass

·   Reduce your body fat

·   Burn calories more efficiently.

·   Boost metabolism 

·   Make weight loss easier

·   Increase your bone density

·   boost flexibility and improve range of motion

·   Reduce the many major problems like diabetes, back pain and heart disease etc.

·   Improve posture, balance, and stability

·   Increase energy levels

Indoor Workout Session-1: Start with a warm-up

Before starting your workout, do a warm up for at least 5 to 10 minutes like walking, jogging on the spot or movements that free your legs, arms and other major muscle groups.

Indoor Workout Session-2: Body-weight strength training 10 exercises

Once your muscles are warmed up and ready to move, then you can start by doing a series of different body-weight exercises.

You don’t need any equipment for body weight exercises, except an exercise mat if the floor is too hard.

With each of these exercises, use smooth, steady, and controlled movements.

10 Best Exercises to do at Home:

1st: Jumping Jacks

2nd: Plank

3rd: Cross Crunches

4th: Side Plank

5th: Squats

6th: Lunges

7th: Push-ups

8th: Russian twist

9th: High Knees

10th: Dead Bugs 

Jumping Jacks: 
Plank:
Cross Crunches:
Side Plank:       
Squats:             
Lunges:                                
Push-ups:         
Russian twist:  
High Knees:      
Dead Bugs:       

Home Workout Plan Instructions:

Repeat the below exercises 2 or 3 times for beginner, 5 or 7 times for advancer and rest for one minute between each exercise set.

Monday	05	Push Ups
	20	Squats
	10	Jumping Jacks
	15	Lunges
	40	Dead Bugs
	30 Sec	Second Plank
	25	Cross Crunches
	10 Sec	Side Plank
	30	High Knees
	05	Russian twist

Tuesday	15	Jumping Jacks
	40	Squats
	25	Cross Crunches
	35 Sec	Plank
	30	Lunges
	20 Sec	Side Plank
	20	Dead Bugs
	20	High Knees
	10	Russian twist
	10	Push Ups

Wednes day	30	Jumping Jacks
	10	Lunges
	40 Sec	Plank
	20	Squats
	35	High Knees
	05	Russian twist
	10	Dead Bugs
	25 Sec	Side Plank
	15	Push Ups
	25	Cross Crunches

Thursday	30 Sec	Plank
	30	Jumping Jacks
	35	Dead Bugs
	20	Cross Crunches
	05	Lunges
	30 Sec	Side Plank
	25	High Knees
	25	Squats
	10	Russian twist
	10	Push Ups

Friday	40	Cross Crunches
	20 Sec	Plank
	20	Jumping Jacks
	30	High Knees
	15	Russian twist
	30	Dead Bugs
	10	Push Ups
	40 Sec	Side Plank
	35	Squats
	10	Lunges

Saturday and Sunday

No Workout

REST

If you would like to get fit, consider some essential steps in your effort to workout at home, and you could see some very successful results.

*** Thanks ***