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Home Workouts: No Equipment Guide

The document outlines a 5-day workout plan that requires no equipment, focusing on different body areas each day. Each workout consists of various exercises with specified repetitions and sets, including warm-up and cool-down stretching. The plan emphasizes upper body, legs, HIIT, cardio, and flexibility/mobility movements.

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menaliagrawal286
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9 views4 pages

Home Workouts: No Equipment Guide

The document outlines a 5-day workout plan that requires no equipment, focusing on different body areas each day. Each workout consists of various exercises with specified repetitions and sets, including warm-up and cool-down stretching. The plan emphasizes upper body, legs, HIIT, cardio, and flexibility/mobility movements.

Uploaded by

menaliagrawal286
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Workout at Home: No Equipment Needed!

Each workout routine is for 45 seconds and 15 seconds rest between


each routine.

75 seconds rest after completing the whole circuit.

Day 1

Upper body

Warm-up stretching 10 mins

• Push-up 15 reps 3 sets


• Pikes 15 reps 3 sets
• Close hand pushups 15 reps 3 sets
• Jumping jack 50 reps 3 sets
• Shoulder tap push-up 10 reps 3 sets
• Pushups side by side 10 reps 3 sets

Cool down stretching

Day 2

Legs

Warm-up stretching 10 mins

• Squats 15 reps 4sets


• Sumo squats 15 reps 4 sets
• Lunges 12 reps 3 sets
• Lying side leg raise 15 reps 3sets
• Kick back 15 reps 3 sets
• Standing calf raise 25 3 sets

Cool down stretching


Day 3

HIIT + Core

Warm-up stretching

• Burpees
• Crunches
• V-ups
• Leg raises
• Burpees
• Sit-ups
• Flutter kicks
• Hanging bridge
• Plank
• Burpees

Cool-down stretching

Day 3

Cardio

• Skipping 100 reps


• Mountain climbing 15reps
• Dragon crawl 15reps
• High knees 15reps
Repeat 4 times
• Butt kicks 15 reps
• Lateral shuffles 15 reps
• Crab walk 15 reps
• Standing oblique crunch 15 reps
• Speed skaters 15 reps
Repeat 4 times

Cool down stretching


Day 4

Legs functional

Warm-up stretching

• Jumping squats 15 reps 4 sets


• Jumping wide leg squats 15 reps 4 sets
• Jump lunges 15 reps 3 sets
• Multiple lunges 15 reps 3 sets
• Standing Alternating toe touches 15 reps 3 sets

Cool down stretching

Day 5

Flexibility and Mobility movement

• Standing hamstring stretch


• Piriformis stretch
• Lunge with spinel twist
• Triceps stretch
• Figure four stretch
• 90/90 stretch
• Frog stretch
• Butterfly stretch
• Seated shoulder squeeze
• Side bend stretch
• Lunges hip flexor
• Lying pectoral stretch
• Seated neck release
• Sphinx pose
• Extended puppy pose
• Standing quad stretch

Hold each stretch 5 to 30 second

Mobility movement

• Wrist stretch and knuckle push-up 1 set 10


• open hip lunge with arm circle 1 set 10 reps
• Arch and curl 1 set 10 reps
• Dynamic frog stretch 1 set 10 reps
• Scapulae push-up 1 set 10 reps
• Low lunge with integrated push back 1 set 10 reps

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