WORKOUT FROM HOME

We are all under some form of lockdown or practicing social distancing now due to the coronavirus pandemic. Gyms are closed and going out isn't allowed, forcing people to make changes to their day to day routine. But getting some form of workout is still important, even if there is a pandemic, because it'll help you improve your immunity and also it'll boost you mentally and physically. It is very easy to layback and slip into a habit of munching and watching Netflix the entire day. Thus, it is essential  to have a time table which involves exercises and doing other creative activities while you're at home and bring a sense of normalcy to your day.

This plan is designed to help you stay focused and committed to your training while spending extra time at home. Use this time to get stronger, more mobile and better prepared for a healthy tomorrow. This plan focuses on no equipment workouts.

Before you begin it is very important for you to WARM-UP!! This will help prevent injuries and will also help you do your exercises properly.

Here are few warm up exercises for you:

1. Jumping jacks - 20 reps
2. Hip rotation (clockwise and anti-clockwise) - 15 reps each
3. Arm circles  (clockwise and anti-clockwise) - 10 reps each
4. Running in a spot for 1 mins
5. Chest Stretch - 10 reps 

No Equipment Workout

1. Alternate step-ups with knees raise - 20 reps ( 10 each leg) - 2 sets

2. Elevated Push Ups - 10 reps - 2 sets

3. Walking Lunges - 8 reps each leg - 2 sets

4. Frog Crunches - 10 reps - 2 sets

5. Scissors Kicks - 10 reps - 2 sets

6. Cossack Squat - 12 reps - 2 sets

7. Side to Side squat - 10 reps - 2 sets

8. Tricep Dips - 10 reps - 2 sets

9. Back Extension - 12 reps - 3 sets

10. Bird Dogs - 8 reps - 2 sets

“You never know what you can do until you try.” – William Cobbett