Monsoon is round the corner. Most of us wouldn't be able to go to gym because of heavy downpour. But don't get upset as we have an option of body weight exercises that we can do at the convenience of our home. So lets get it started.
1. JUMPING JACKS (100 reps)
2. BICYCLE CRUNCHES (3 sets for 45 secs each)
To improve the core muscles do this Bicycle Crunches. It also improves the muscle strength and mass and helps to reduce excess of fat from stomach area thus giving your stomach a flat and toned look.
3. DECLINE CHAIR PUSHUPS (15 reps for 3 sets each)
A decline push up is a variation of the basic push up that increases the difficulty significantly by placing your feet higher than your hands. It is an advanced upper body exercise that targets the muscles of the chest , the shoulders, back and arms.
4. CHAIR DIPS (20 reps for 3 sets each)
Chair dips are a convenient alternative strength exercise to regular dips. They target your triceps, the muscles on the back of your upper arm.
5. BURPEES (15 reps for 3 sets)
The burpee is a full body, strength training exercise. With each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs.
6. BULGARIAN SPLIT SQUATS (15 reps for 3 sets)
KEEP WORKING OUT TO STAY FIT
1. JUMPING JACKS (100 reps)
As a child we all have done this exercise. I used to do it in PT (Physical Therapy). Jumping Jacks is a cardiovascular endurance exercise that can be easily incorporated to any fitness programs.
2. BICYCLE CRUNCHES (3 sets for 45 secs each)
To improve the core muscles do this Bicycle Crunches. It also improves the muscle strength and mass and helps to reduce excess of fat from stomach area thus giving your stomach a flat and toned look.
3. DECLINE CHAIR PUSHUPS (15 reps for 3 sets each)
A decline push up is a variation of the basic push up that increases the difficulty significantly by placing your feet higher than your hands. It is an advanced upper body exercise that targets the muscles of the chest , the shoulders, back and arms.
4. CHAIR DIPS (20 reps for 3 sets each)
Chair dips are a convenient alternative strength exercise to regular dips. They target your triceps, the muscles on the back of your upper arm.
5. BURPEES (15 reps for 3 sets)
The burpee is a full body, strength training exercise. With each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs.
6. BULGARIAN SPLIT SQUATS (15 reps for 3 sets)
Bulgarian Split Squat is the lower body exercise which works your quadriceps, calves, glutes, hamstrings and spinal erectors. It also increases flexibility of the hip flexors and improves overall lower body mobility.
7. SUPERMAN LIFTS (3 sets for 50 secs each)
Superman lifts is a lower back exercise. The benefits of this exercise is increased strength and flexibility in your lower back and core muscles.
These are all the body weight exercises which can be done at home. These convenient exercises will keep you motivated and fit during rainy days when you cant go to gym.
KEEP WORKING OUT TO STAY FIT
0 comments:
Post a Comment