BODYWEIGHT EXERCISE PLAN

BODYWEIGHT EXERCISE PLAN
Photo by Edgar Chaparro / Unsplash

Lockdowns or any situation, there should not be an excuse for fitness. We live in an addictive world, and I can say that I see people with different addictions every day, primarily wrong. These COVID restrictions and lockdowns have become an excuse for many but are factual that everything is a mind game, and without discipline, everything is zero.

The key to success is discipline, and exercise is one of the best ways to start your day and or end your day. Here I jotted down the list on my daily workouts, it may be easy or hard for you, but the purpose is to keep going.

ARMS

1.    Incline Press-ups (Reps: 10-15 Sets: 3, Rest: 60secs)

2.    Handstand Wall Walk (Reps: 8-10 Sets: 3, Rest: 120secs)

3.    Bodyweight Dips (Reps: 10-15 Sets: 3, Rest: 60secs)

4.    Body-up (Reps: 10-15 Sets: 3, Rest: 60secs)

CHEST

1.    Wide Press-ups (Reps: 10-15 Sets: 3, Rest: 60secs)

2.    Spiderman Press-up (Reps: 10-15 Sets: 3, Rest: 60secs)

3.    Diamond Press-ups (Reps: 10-15 Sets: 3, Rest: 60secs)

4.    One-arm Press-up (Reps: 10-15 Sets: 3, Rest: 60secs)

5.    Stair Press-up (Reps: 10-15 Sets: 3, Rest: 60secs)

6.    Clap Press-Up (Reps: 10-15 Sets: 3, Rest: 60secs)

LEGS

1.    Walking Lunge (Reps: 12 each leg Sets: 3 Rest:30 secs)

2.    Squat Reps: (12 Sets: 3 Rest: No rest)

3.    Squat Jump Reps: (12 Sets: 3 Rest: 60secs)

4.    Split Squat Reps: (12 (each leg) Sets: 3 Rest: 60secs)

5.    Step-up Reps: (12 each leg Sets: 3 Rest: No rest)

6.    Single Leg Bridge Reps: (12 each leg Sets: 3 Rest: 60secs)

7.    Lunge Jumps (Reps: 1 min Sets: 1 Rest: No rest)

8.    Squat Pulses (without kettlebell) (Reps: 1 min Sets: 1)

CORE (60sec workout with 15sec rest)

1.     Crisscross

2.     Crunch

3.     Flutter Kicks

4.     Heel Touch

5.     Knees Up Crunch

6.     Legs Lower

7.     Arms Up Crunch

8.     Pendulum

9.     Reverse Crunch

10.  Russian Twist

11.  Seated Crisscross

12.  Seated Flutter Kicks

13.  Bicycle

14.  Corkscrew

15.  Jack-knife

16.   Jack-knife Crisscross

17.  Sit Up Crossover

18.  V-Sit

Our Sponsors

Applied Project®