You want to get in shape, but just can’t find the time, or maybe you just don’t have access to a gym. There are many full home workout plans, and by following this full home workout routine, you can get in shape easily, any time of the day, in the comfort of your own home. It only takes twenty minutes every day, and you should see results from the full home workout in just a few weeks. Here is the routine:
1) Jog : in one place for 3 minutes
2) Jumping jacks: 25 repetitions
When landing, bend your knees slightly to reduce the impact on knee joints.
3) Crunches : 15 repetitions
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis
4) Hip Bridges : 10 repetitions
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table: your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.
5) Step-up’s : 1 minute of continuous movement
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.
6) Reverse crunches: 15 repetitions
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
Muscle worked: lower abs and obliques.
7) Mountain climbers : 1 minute of intense, continuous motion
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.
8) Push – ups : 15 repetitions
Muscle worked: triceps, deltoids, pectorals.
9) Squat thrusts: 1 minute of intense, continuous motion
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position , then stand up straight,
Muscle worked: arms, legs, chest, and lower back.
When you are finished with these exercises, it is important to walk slowly until your heart rate decreases. After your heart rate stabilizes, finish off with a five minute stretch to help your body recover, before hitting the showers.
Rest for 30 seconds between exercises during this full home workout, and make sure to drink plenty of water as well. This full home workout targets the entire body effectively, and will drastically improve cardiovascular function and efficiency while toning and strengthening the entire body.