Workouts anyone can try at home - get some gains right now!

in #health7 years ago

In this post i'm just going to give some free workouts. They are pretty hard but gives a good challenge to your body. Like Arnold says "shock the muscle". I use them myself and gave some good gains along the long run. If you are really determined to change your body, you can mix these with proper nutrition to maximize the profits.
(If you want i can make another post about this.)

If you don't do it now, it will never happen

(Regular Push-up)
Chest workout (beginner)
5 Push-ups
30 sec rest
5 Incline Push-ups (put your hands higher than your feet, like on a chair)
30 sec rest
5 Decline Push-ups (put your feet higher, on a bench or ladder)
30 sec rest
5 Close Push-ups (tuck your elbows in, close to your body)
30 sec rest
5 Wide Push-ups (put your hands wide on the ground)
30 sec rest
Again!!

If this is way too less for you, increase reps.

Chest workout 2 (advanced)
10 Push-ups
20 sec rest
10 Wide Push-ups
20 sec rest
10 Diamond Push-ups (close your legs to make it harder)
20 sec rest
10 side-to-side Push-ups
(go down leaning on one side, come back up and do the same on the other side)
20 sec rest
15 Push-ups
20 sec rest
X3!!!

(Diamond Push-up)
Additional Chest workout
15 Push-ups
30 sec rest
30 sec Push-up hold (just go down like you do push-ups and stay there for 30 sec)
30 sec rest
5 Clap Push-ups (if too hard, try pushing your ass first in the air. Failure makes succes)
30 sec rest
10 Decline Push-ups
30 sec rest
10 Diamond Push-ups
30 sec rest
15 Incline Push-ups
30 sec rest
X3!!!

Leg workout
20 Squats
30 sec rest
15 Lunges
30 sec rest
10 Squats jumps (same as squats only when you go up, jump)
30 sec rest
10 Calf raises (just stand normal and lift your heels off the ground)
Again!!

(Squat)
Leg workout 2
20 Squats
30 sec rest
40 sec Wall sit (sit against a wall and your legs must be in a 90 degree angle)
30 sec rest
8 Bulgarian split squat (put one foot on a bench or chair behind you and bend the knee like lunges)
30 sec rest
20 sec Jumping jacks
30 sec rest
X3!!!

(Lunges)
I just covered 2 major muscle groups. You can mix these up in any way you want. All these workouts are less then 30min. Close Facebook for 30min and voila you got time to do it. There are way more exercises and muscle groups to train. This is just a preview. There is no shame in failing while trying. There is only shame in complaining and not trying. Happy to help with any request or question.
Credits to @gaintrain

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