Wednesday, 6 December 2017

home workouts no equipment





Are you tired of all those advertisements saying; you have to buy this equipment  or you will never get a full toned body? While some of these machines may work, they are super expensive! But honestly you can get the same results if not better with this quick workout I've put together to tone every muscle (or close to it) to get you feeling your best and looking it too.

Why workout?  Tests have shown that when a person (male or female) is physically fit, they feel better overall, have a stronger immune system, sleep better, and have higher self esteem. Now who wouldn't want this? It only takes 20 minutes for a full workout a day, 2 hours a week. I have created this to be the shortest possible full body workout to fit around everyone's busy schedules these days.

**I am not some kind of salesman trying to sell you guys a product or book or anything it is just a quick  workout i have created after being fed up with all the steroid popping body builders trying to sell the public "their" products.**

Step 1: What You Need:


-Shorts
-Shirt
-Water
-Yourself, with a committed, determined mind.

If you have at least the 3rd one (you can workout naked, whatever floats your boat.) you will have enough to start this out.

Some people go for a light jog or run before they exercise this is entirely up to you, personally I don't, but it does get you blood flowing and works your muscles more.

Step 2: Push-ups



Yep, just plain old push-ups.

Push-ups are done by lying on your stomach and pushing your core up and down (slowly ).

10 reps

Muscles being worked:

Pectorals (chest)
Deltoids (shoulders)
Triceps (back of arms)

**For best results make sure you go down low enough that your elbows are a complete 90 degrees or lower.**

Step 3: Sit-ups/Crunches


Sit-ups or crunches whichever you prefer, personally i use sit-ups.


Sit-ups are done by lying flat on your back, bend your knees 45 degrees (there should be a foot long space between your heels and butt) and lifting your shoulders up to your knees.

Muscles being worked;
Abdomen (Stomach and Core)
Cervical (Neck) 

**For best results do not grad on to your thighs or "pump" with your arms to get up.**

25 reps

Step 4: Front Plank




Its harder than you think.



Front Plank is done by lying down on your stomach and holding yourself up by your elbows (like the picture).

Muscles being worked:
Abdomen (stomach and core)
Erector Spinae  (lower back)

45 Seconds

Step 5: Rest



Finally!
1 minute 

Step 6: Leg-ups



    They're a killer.

Leg-ups are done by flat on your back, arms out to your side. Lift your legs up (like the picture) and down again slowly. Repeat.

Muscles being worked:
Abdomen (stomach and core)
Quadriceps (legs)

7 reps

Step 7: Side Planks



    Same idea.
Side planks are the same idea as the front plank except on your side, obviously.

Muscles being worked on:
Abdomen (stomach, core, and neck)
Internal and External Obliques (sides of stomach or core)

30 seconds each side

Step 8: Push-ups



Another 


25 reps





Step 9: Sit-ups



Some more.

35 reps





Step 10: Front Plank



Last one! almost done!

60 seconds






Step 11: Leg-ups



Okay so I lied but i promise, this is the end.

5 reps

Step 12: Drink. Drink. Drink. Stretch.


Always drink lots of water try at least to drink 8 glasses a day, yes this can be hard but the closer you can get to it the better your workout will be.

**I cannot stress enough how important it is to stretch after your workout. Not before but after**

And remember, when you skip your workout or cheat it, your only cheating on yourself.

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