Your Ultimate Workout at Home

No time for the gym? Don't worry this total-body strength and cardio program will carve every inch of you without using a single dumbbell.

Body weight training helps you in the ways that most machines don't because it forces you to work against gravity. Working with multiple body parts at once, can give you maximum results with lesser moves. If you can add a cardio routine with little or no additional equipments required, it will be great for you. Follow this workout plan and you will definitely observe a change in your strength in less than one month.

Important Instructions:

• Train two or three times a week.
• Take rest at least one day between workouts.
• Do any cardio workouts at least three times a week.
• For beginners: Do 8-10 reps of each exercise in the given order with 1 minute rest between two sets and do 2 sets of each move.
• For Intermediate: If you have been training for two months, do 10-12 reps of each exercise in the given order, resting 30 seconds in between and do 3 sets of each move.

1) Perform Squat with rotation leg extension:

Procedure:

• Stand with feet hip-width spaced out, arms in front of you shoulder height and palms down.

• Bend knees 90 degrees lowering in to a squat and keep weight over heels.

• As you lower down, rotate chest and both hands as much as you can to the left.

• Stand up and turn back to the center and at the same time extend and lift your right leg out to side.

• Complete all reps on one side, switch sides and repeat.

• Remember to keep your hands on your hips and don't lift your leg when you return to center.

2) Perform Stiff-Legged Lunge:

Procedure:

• Stand with your feet hip-width separately and arms at sides.

• Step back with your leg, bend your right knee 90 degrees and keep your right knee allied over ankle and left leg straight.

• Lower your chest over your right thigh with reaching hands towards floor.

• Stand up and then pick up left foot behind you and at the same time raise both arms overhead.

• End with left toes pointed towards floor and arms extended palm facing forward.

• Do all reps with right leg forward, switch sides and repeat them.

• Keep your rear leg bowed as you lower into the lunge, don't lift back foot from the floor when you stand up.

3) Perform One-Legged Wall Squat with Flye:

Procedure:

• Stand with your back alongside a wall, bent your elbows to 90 degrees at shoulder level with palms facing forward.

• Bend knees 90 degrees and carry thighs parallel to floor.

• Lift left foot 6 inches from the floor.

• Maintain squat position as it is and keep elbows at 90 degrees against the wall and press arms up slightly.

• Lower arms then slowly bring them together in front of chest. Then return arms toward towards wall and repeat the holding squat.

• Don't forget to switch legs with each set.

• Keep both feet flat on the floor.

4) Perform Decline Push-up:

Procedure:

• Access a full push-up position with feet on the first or second step of a stair or a step.

• Wrists slightly wider than shoulders with legs straight and abs tight.

• Bend your elbows and low your chest towards the floor.

• Use your chest to push yourself back to the starting position.

• Go down on your knees on the lowest step of a staircase or a step and keep feet lifted behind you.

5) Perform V-Sit with Biceps Curl:

Procedure:

• Sit down on the floor with your knees bent 90 degrees and abdominals pulled in with shoulders down.

• Lift your feet and keep your knees bent.

• Place your hands behind your thighs just above the knees with elbows pointed out to sides.

• Keep hands on thighs, lean back at the same time straighten your arms with extending your legs.

• Press your biceps to pull your chest and knees toward each other and repeat it.

• Keep both feet on the floor.

6) Perform Plie with Arm Raise:

Procedure:

• Stand with heels together and feet opened into a V shape, fold arms across your chest with hands resting on opposite shoulders.
• Step your right foot out to your side slightly wider than shoulder-width separately and bend knees, keeping chest upright.
• Bring arms out to sides at shoulder height and palms up.
• Intensify the squat while raising arms overhead and palms in.
• Return to starting position and repeat the procedure with stepping out to left side.
• Continue alternating sides with each rep.
• Begin with legs wider than shoulder-width separately and toes pointing out arms at sides.
• Lower hips into a pile and lift arms to shoulder height.
• Return to start and repeat it again.