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My Ultimate Home Workout Guide

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I have spent weeks researching this subject and what could best work for me and my body in a decent amount of time. My main goal is to be as healthy as possible, eliminating constant hunger and to feel happy with my body.

Before we begin, here’s the top 10 rules I follow since the first day I started working out:

  1. Feeling tired but not sore at the end of a workout.
  2. Always be safe first before anything else.
  3. Keep progressing throughout my workouts.
  4. Nutrition is my best friend.
  5. Consistency is key, recovery too.
  6. Choose the kind of exercises I can do even if I am away from home.
  7. Be competitive, but don’t overdo it.
  8. Once a week I must myself reward – I’m not afraid to have a cheat meal or a whole cheat day even, always, every week!
  9. Stretching can be fun, brisk walking is part of the deal too.
  10. Counting my daily calories keeps me on track.

Before I decided to start working out, I was constantly experiencing unbearable hunger and the only goal I was reaching with my diet was being extremely unhealthy and depriving myself of the nutrients, required for my body to function properly. Counting calories and consistently staying in calorie deficiency has made me as miserable as a person can get, almost loosing my period along the way. So I have decided I should either change or it was quite possible I could end up getting very sick.

Without further ado, here’s my top favourite exercises that I have included into my workout routine and love it:

Start with brisk walking if you have a treadmill at home or go out and about for 30-40 minutes. I prefer brisk walking over running for a couple of reasons:

  • You can still do a great deal of cardio with brisk walking without bouncing your guts up and down for 20 minutes instead of brisk walking for 40.
  • People with joint pain will feel much better brisk walking instead of running.
  • Walking is better if you wish to loose some of the fat around your calves.

If you find brisk walking boring, you might like HIIT (High Intensity Interval Training) training instead. HIIT however is best done on a treadmill by doing sprints in intervals.

Please, be aware that this is entirely my personal opinion based on my own personal experience, hence – this might not be the best choice for you.

Lower body (2-3 times a week):

  1. Squats – evaluate the maximum repetitions you can do and separate into 3 sets. For example, if you can do 45-50 reps at once, during your workouts you will do 15 reps x 3 sets in the first few weeks.
  2. Sumo Squats – evaluate the maximum repetitions you can do and separate into 3 sets.
  3. Calf Raises – evaluate the maximum repetitions you can do with each leg and separate into 3 sets.
  4. Back Lunges – evaluate the maximum repetitions you can do with each leg and separate into 3 sets.
  5. Side Leg Lifts – evaluate the maximum repetitions you can do with each leg and separate into 3 sets.
  6. Inner Thigh Pulses – evaluate the maximum repetitions you can do with each leg and separate into 3 sets.
  7. Glute Bridge Hip Raises – evaluate the maximum repetitions you can do and separate into 3 sets.
  8. Doggy Firehydrants – evaluate the maximum repetitions you can do with each leg and separate into 3 sets.
  9. Donkey Kicks – evaluate the maximum repetitions you can do with each leg and separate into 3 sets.
  10. Squat Wall Sits – use this as a finisher exercise in case you feel like you have some extra energy. Repeat 3 times x 45 seconds.

Upper body (2-3 times a week):

  1. Seated Concentration Curls – evaluate the maximum repetitions you can do and separate into 3 sets.
  2. One Arm Dumbbell Rows – evaluate the maximum repetitions you can do and separate into 3 sets.
  3. Laying Triceps Extensions – evaluate the maximum repetitions you can do and separate into 3 sets.
  4. Classic Grip Push Ups – evaluate the maximum repetitions you can do and separate into 3 sets.
  5. Close Grip Push Ups – evaluate the maximum repetitions you can do and separate into 3 sets.
  6. Triceps Dips – evaluate the maximum repetitions you can do and separate into 3 sets.
  7. Shoulder Taps – evaluate the maximum repetitions you can do and separate into 3 sets.
  8. Up and Down Plank – evaluate the maximum repetitions you can do and separate into 3 sets.
  9. Side Plank – use this as a finisher exercise in case you feel like you have some extra energy. Repeat 3 times x 45 seconds.

Stretching (every other day):

  1. Stretch your legs 30 seconds each – if you can’t find a partner to help you, lay down and use a towel to hold the stretch by yourself.
  2. Stretch arms 30 seconds each – hold your elbow and make sure you can feel the stretch only in your arm and shoulder.
  3. Do this routine every other day unless you feel very sore. If so, just give it another rest day to recover.

I have been following this routine as a beginner for a whole 10 months now as follows:

  1. Day 1: 20-30 minutes brisk walking & Lower Body Workout & Stretching.
  2. Day 2: 30-40 minutes brisk walking & Upper Body Workout.
  3. Day 3: 40 minutes brisk walking & Stretching.
  4. Day 4: Rest day!
  5. Day 5: 20-30 minutes brisk walking & Lower Body Workout & Stretching.
  6. Day 6: 30-40 minutes brisk walking & Upper Body Workout.
  7. Day 7: 40 minutes brisk walking & Stretching.
  8. Day 8: Rest day!
  9. And repeating it all over again.

Fitness & Exercise

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