No Gym Home Workout Plan during COVID-19 lockdown

Live with a great and fit body during this quarantine time using No Gym Home Workout Plan. Instead of spending time on the couch, you can invest some time on home workout!

Bodyweight or home workout may seem easy to follow but if you are not used to it, it’s very far from that. It is as intense as doing a cardio session and challenging so if you struggle at the start of session, it’s completely OK. You will improve your interest with regular sessions. Do not worry about the long sessions, do it at your own pace, take longer breaks as required.

Below plan provides you the best exercises with specific sets and repetitions(reps). Let’s get started…

Workout Plan:

Difficulty Level: Normal

Reps stands for Repetitions this means how many times an exercise is performed. You can perform more sets of exercise if you wish.

1 Jumping Jacks : 2 sets, 10 reps

2. Squats : 2 sets, 10 reps

3. Climbers : 2 sets, 20 reps

4. High Knees : 2 sets, 20 reps (10 reps each leg)

5. Lunges : 2 sets, 20 reps (10 reps each leg)

6. Plank : 2 sets, 10 count or failure

7. Push-ups : 2 sets, 20 reps or failure

Reps to failure is muscle failure = your best performance, you repeat the exercise or move until you can’t perform another repetition. This can be anything from one repetition to 10 or 20 or more.

Rest time: Recommended rest time is 30 secs between the sets but you can adjust this rest time to less than 30 secs or more depending on your energy level.

There are several variations of push-ups that can be performed. If you are unable to perform regular push-ups, try knee push-ups instead.

This works same as regular push-ups but lowers the lower body weight significantly helping you build up on it first. Knee push-ups can also be done when you feel totally exhausted and can no longer do regular push-ups.

Follow this home workout plan and you can increase the intensity for more fat loss and gain muscles.

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Annapurna Nilesh

Hi Reader, we are Annapurna & Nilesh.

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