Workout Journey in 2022 (without equipment)

 

New Journey will be start when u do workout because no one is special and u realize that your stress ,tension,problem are decrease..

When  you start your workout firstly warm-up..

Benefits of warm-up..

*boost up your stamina.

*body get ready for strenuous activity.

* flexibility will be increased.

*when muscles are warm and relaxed may help you move more easily.

* less pain and stiffness.

*improved your body performance.

* muscles were warm and relax they have a low risk of injury.

And always do dynamic warm-up:-

It help your prime body to work at a higher intensity

Some exercise:

1. Squats

2.     Riding

3.     Bicycling

4.     Jogging

New Journey will be start when u do workout because no one is special and u realize that your stress ,tension,problem are decrease ...

When  you start your workout firstly warm-up 

Now starting with pre-workout.

It help to you build strength,mobility.

Now starting with pre-workout.

 1.     squats-

To do a squat:

• Stand with your feet hip-width apart and turn your toes to face forward or out to the side slightly.
• Engage your core, keep your back straight, and slowly lower your hips until your thighs are parallel with the floor.
• Pause briefly with your knees over, but not beyond, your toes.

• Exhale and stand back up.
• Do 1 to 3 sets of 12 to 15 reps.

2.   Plank

To do a plank: 

Get into a push-up position. If you’re a beginner, you can start by doing a plank on your knees. If you’re more advanced, you can try doing a plank on your forearms. If you’re somewhere in between, you can try doing a high plank with your arms fully extended.

• Keep your palms and toes planted firmly on the ground. Keep your back straight and your core muscles tight. Don’t let your head or back sag downwards.
• Hold your plank for 30 seconds to 1 minute.

3.     side lunge

To do a side lunge:

Stand with your feet hip-width apart.

• Press into your right foot as you step your left foot over to the left.
• From here, squat down while bending your left leg and keeping your right leg straight.
• Pause briefly with your left knee over, but not beyond, your toes. Lift your hips and return your left foot to the starting position.
• Perform a lunge to the right side. This is 1 rep.
• Do 1 to 3 sets of 8 to 15 reps.

4.     Push-up

To do a push-up:

Position yourself in a high plank position, at the top of a push-up, with your palms flat on the floor and hands shoulder-width apart. Keep your shoulders positioned over your hands. Your back should be flat and your feet should be together behind you. Keep your abs pulled in.

Slowly lower your body down toward the floor. Don’t let your torso or back sag. Your elbows may flare out during this movement.

Once your chest or chin almost touch the ground, press up and straighten your arms. Keep your elbows slightly bent to avoid hyper extension.

• Do 1 to 3 sets of 8 to 12 repetitions.

 

5.     triceps warm-up

To do a triceps warm-up:

Extend your arms out to the sides so they’re parallel to the floor, keeping your palms facing down.

Keep your arms straight and rotate them in backward circles.

After 20 to 30 seconds, rotate your arms in forward circles.

After 20 to 30 seconds, turn your palms to face forward and pulse your arms back and forth.

After 20 to 30 seconds, repeat the pulsing movement with your palms facing backward, up, and down.

• Do 1 to 3 sets of these movements.

6.     jogging leg lifts

To do jogging leg lifts:

Jog at a slow pace.

After about a minute, jog while lifting your knees up toward your chest for at least 30 seconds, or jog while kicking your feet upward toward your buttocks.

• Return to jogging at a slow pace.

 

[beginner do only pre-workout ]

 

Chest workout

:  STANDARD PUSH-UPS

:  SLIGHTLY EASIER PUSH-UPS

:DECLINE PUSH-UPS

:  PLYOMETRIC PUSH-UPS

: WIDE PUSH-UPS

: DIAMOND PUSH-UPS

: SHUFFLE PUSH-UPS

: ONE-LEG PUSH-UPS

: OFF-SET PUSH-UPS

: SPIDER MAN PUSH-UP

Triceps

: BENCH DIPS

: CLOSE-GRIP BENCH PRESS

: E2 BAR SKULL CRUSHES

: JM PRESS

: TRICIPES GRAVITY PRESS

: TALL KNEELING TRICEPS PRESSDOWN

: HALF-BENCH SKULL CRUSHES

: PLANK HOLD TRICEPS FLUNISHER

:  TRICIPES KICK BACK

:DOUBLE SKULL CRUSHES TO JM PRESS

Lats

🧿DEAD LIFT

🧿BARBEL ROW

    🧿DUMBLE ROW

🧿  PULL UPS

🧿LAT PUL'S

🧿  LAND MINE ROW

🧿 DUMBBLE PULL OVER

🧿MEADOWS ROW

🧿 RENEGAND ROW

: INVERTICAL  BODYWEIGHT ROW

Abs

😌Bicycle crunch

😌side hip bridge

😌 reverse crunch

😌Air chop

😌  shoulder tap

😌  extended arm plank bird dog

😌 extended arm plank to t-raise

😌 plank to toe touch

😌  seated roation

😌  hollow hold

 

Boxing

🙈 ONLY FOR SELF DEFENCE

🙈  WINGS

🙈SPEED

🙈  STREANTH

🙈 POWER

Back workout

💖SUPERMAN HOLD

💖  BAND-OVER ROW

💖RENEGAND ROW

💖  DUMBLE SINGLE-ARM ROW

💖 CHEST-SUPPORTED DUMBLE ROW

💖 INVERTED ROW

💖  BENT-OVER DUBBL ALTERNATING

💖  BENT-OVER BARBELL ROWS

💖SEATED CABLE ROW WITH PAUSE

💖 PULL-UP

💖 LAT PULL DOWN

 

Biceps

💫 SUPERMAN HOLD

💫 BAND-OVER ROW

💫  RENEGAND ROW

💫  DUMBLE SINGLE-ARM ROW

💫  CHEST-SUPPORTED DUMBLE ROW

💫INVERTED ROW

💫  BENT-OVER DUBBL ALTERNATING

💫BENT-OVER BARBELL ROWS

💫 SEATED CABLE ROW WITH PAUSE

💫PULL-UP

💫LAT PULL DOWN

Shoulder

💭 PUSH-UPS[HAND UPREST]

💭DECLINE PUSH-UPS

💭  HAND STAND PUSH-UPS

💭 UP HOLD DOUMBLE

💭  DUMBLE FRONT RAISE

💭 DUMBLE SIDE RAISE

💭 BENT-OVER DUMBLE RAISE

Legs

💪 goblet squat[3 set's of 12 reps]

💪pendulum lungs[3sets of 10 reps on each leg]

💪 romania deadlifts[3 set of 12 reps]

💪steps [ 3sets of 10 reps on each leg]

💪 weighted hip bridges[ 3sets of12 reps]

💪air squats on jump[3sets 10reps]

💪 reverse lungs[3sets 10 reps]

💪 single-leg dead lifts[3 sets15 reps] each leg's

 

Monday	CHEST  TRICEPS
Tuesday	LATS BICEPS
wednesday	SHOULDER LEG'S
Thursday	TRICEPS ABS
Friday	BACK SHOULDER
Saturday	LEG'S CHEST

 

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