gym workout at home

 Home Workouts: Staying Fit Without a Gym........💪

                                                                                                     Maintaining your health and fitness level at home can be done in a practical and efficient manner. Here's an example of a home training program you can follow at home using basic gym equipment:  

Warm-up (five to ten minutes):
To increase your heart rate, jog stationary or perform jumping jacks for one to two minutes.

To release tension in your muscles, try dynamic stretches

 like hip circles, leg swings, and arm circles. 

       

30 to 40 minutes of strength training:

3 sets of 12–15 repetitions for bodyweight squats
3 sets of 12–15 repetitions for bodyweight squats
Place your feet shoulder-width apart and squat with your knees over your toes and your chest raised, much like you would if you were sitting back in a chair.
 

Three sets of eight to twelve push-ups

With your hands shoulder-width apart, begin in the plank position. Lower your body until your chest almost touches the floor, then push yourself back up                                                                                                             

Lunges: 3 sets, 10–12 repetitions per leg
Move one leg forward, lowering your body until your knees are 90 degrees bent, and then step back to the starting position.

3 sets of 10–12 repetitions for each arm in dumbbell rows
With one hand, hold a dumbbell, bend at the hips, keep your back flat, and raise the weight to your ribs before lowering it again.
                                                   

Bench Press with Dumbbells: 3 sets of 10–12 repetitions
With your palms facing forward, hold the dumbbells at shoulder height. Press the weights aloft until your arms are completely extended, then bring them back down.

Plank: three 30- to 60-second sets
Maintain a straight body from head to heels while holding a plank position on your elbows and toes. Contract your core muscles.

 
Exercise for the Heart (15–20 minutes):
Select one or more of the following options:

Jump Rope: Ten minutes of jumping interspersed with rest periods as required.

High Knees: jogging in place for three sets of thirty seconds while raising the knees to the chest.

Burpees are three sets of ten repetitions that involve jumping up and down from a standing posture to a push-up position and back again.

Recool for five to ten minutes:
Stretch your major muscle groups (chest, shoulders, hamstrings, quadriceps, and calves) with static poses, holding each position for 15 to 30 seconds.
Reduce your heart rate gradually by concentrating on deep breathing and calm.