If you don't want to work out at the gym, I will share 5 of my favorite home exercises, simple, straightforward, and work effectively.


Description of the exercise program:

Each day of training in this program will be a full-body training program with five small exercises.

Full-body workouts tend to work best in a limited time. You can stimulate many muscles and burn many calories with full-body workouts.

The exercises in the program are designed to be practiced without equipment. You also don't have to do these exercises in the same order each week.

Try to do these exercises thoroughly three times per week. Gradually you will see the effect of this program.

Besides training, you should also pay attention to supplement protein through weight gain milk or whey protein and foods that help muscles overgrow (optional choice for you, of course).

 

1. Push up



- Muscle groups affected: Chest muscles, back arms

- Number of reps: 20 reps with four sets. Then every week increase 3 - 5 times.

- Instructions: Keeping your hands on your shoulders, slowly lower your body to the floor, then quickly push up. Try to do fast up, slow down. Use this link if you want to know how to push up accurately.

 

2. Wide grip pull up



- Muscle groups affected: lats, biceps, forearms

- Number of reps: 6 reps with four sets. Then every week increase 2-3 more.

- Instructions: You may not necessarily need to use the bar. Any position strong enough to hang people can be used for exercise. You need to turn your body with your arms fully released when doing. Pull yourself up so that your chin is over the bar, and then slowly lower your body back to the starting position. The video link for this exercise performance is here.

 

3.Sit Up



- Muscle group affected: Abdominal muscles

- Number of reps: 20 reps with four sets.

How to: Lie on the floor with your feet hooked to a fixture. Back arched and eyes looking toward the navel, hunch up but within range of abdominal muscles. If you bend too high, it will not affect eating abs anymore. Here is the video that shows how to do this right.

 

4. Body Squat


- Muscle groups: Front thighs, glutes

- Number of reps: 20 reps with four sets.

Instructions: Stand up straight with your arms crossed. Lower yourself down so that your hips are knee-low. Then push back to the starting position. Try to keep your back straight. Performance video here.

 

5. Body Lunge



- Muscle groups affected: front thighs, hamstrings, and glutes

- Number of reps: 20 reps with four sets.

- Instructions: Stand up straight with your hands on your hips. Step one foot forward and then lower to follow that foot. Next, push back to the starting position.  Performance video here.

Conclusion

 And remember, be serious with yourself about this workout schedule to get the best result, don't give it up halfway. I hope you will get the best result!!

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