You don’t need to go to a gym to lose those extra pounds and to look fit. Neither do you require any equipment. Do this simple beginner body weight circuit, and you will see a difference. How to do it: Do this workout as a circuit and complete, for each exercise, the given number of repetitions, without resting. You can rest for 2 minutes once you have completed one set of each exercise. Then repeat one to two more times, the entire circuit. The exercise routine includes:
1. 20 bodyweight squats
2. 20 walking/side lunges
3. 15 push ups
4. 10 hip raises
5. 15-30second plank
6. 8-12 Floor Y-T-I Raises
7. 10 dumbbell rows (use a gallon milk jug instead)
Exercise No. 1: Bodyweight Squat
Spread your feet apart a little wider than the width of your shoulder and stand as tall as it’s possible for you. At the shoulder level, straighten your arms in front of your body and hold them together making them parallel to the floor. For the entire movement, keep your body straight, with your lower back very slightly arched. Then brace your abs and lower the body as much as you can by pushing back the hips and by bending the knees. Pause for a few second and then push yourself back to start position. This is one repetition. Repeat it 15-20 times.
Exercise No. 2: Lunges
This is one of the best exercises to do for your glutes and thighs.
Stand straight, keeping your feet together, shoulders back and head up. Hands should be placed on the hips (if holding kettle bells or dumbbells keep your hands on your sides). Face forward and choose a place to keep your eyes focused while performing the exercise.
Now, take a lunge, with your first leg, forward (big lunge). Bend the forward leg at a 90-degree angle, while keeping your thigh parallel to the ground. Bend the back leg also at a 90-degree angle, with your back knee almost touching the ground. Keep your body as still and controlled as it’s possible.
With your front leg, push yourself back up while pushing off with your front heel till you stand straight with feet together. Repeat this with the other leg as well.
Walking lunge: Do a normal lunge. Keep your feet together and lunge forward with your other leg again, so you continue walking in a forward motion.
Side lunge: lunge out to the side while keeping your entire body weight on the heel of your lunging legs. Keep the other leg straight and by using the lunging leg heel and push your body back up.
It’s very important to do lunge properly, to avoid strain on your joints.
If you are unable to do the lunges or the body weight squats properly yet, then it’s absolutely fine to place your hand on a support for balancing.
For body weight squats, think as if you are sitting back in a chair. If you are able to sit in a chair, and then stand up immediately without leaning forward, you are balanced.
For lunges, you should keep your eyes in front, and your upper body should be completely vertical.
Exercise No. 3: Incline Push-up
Assume you are in a push-up position, but instead of placing your hands on the floor, you need to place your hands on a raised surface—like a bench or a box, or you can use the steps of the stairs.
Keep your body straight so it forms a straight line (from your head to your ankles). Then lower the body, keeping it stiff, unless your upper arms “dip” below the elbows. Pause for a few seconds and then quickly push yourself again to the start position. (The higher you place your hands, the easier the exercise becomes—you could also lean against the wall if you want to.) If you find this incline push-up too easy, then you can do it the “old-fashioned” way i.e. keep your hands on the floor. Repeat it 12 to 15.
Exercise No. 4: Hip Raise
Lie down with your knees bent and back on the floor and keep your feet flat on the floor. Place your arms out, at a 45 degrees angle, to your sides, with your palms facing upwards. Now try making your tummy skinny (as much as it’s possible) and then hold it there—this will give you a tight core—while keeping your breathing normal. This is your starting position. Keep your core tight as much as you can, squeeze your gluteus and then raise your hips. Make sure your body is forming a straight line from shoulders to knees. Pause for about 5 seconds—keeping your glutes squeezed tightly—then slowly lower your body back to the start position. Repeat it 10 times.
Exercise No. 5: Side Plank
Lie down on your right side, keeping your knees straight. Support your upper body on your right forearm and elbow, which should be in line with your right shoulder. The left hand should be placed on your left hip. Try to make your stomach as skinny as you can and then hold it that way, this will give you a tight core. Raise your hips to make your body form a straight line from your shoulders to your ankles. Keeping your core tight and hold your body in this position for about 15 to 30 seconds. Change side and repeat.
Modified Side Plank-
If you find side plank difficult, hold for 5 seconds then rest for about five seconds, and repeat (make it a total of 15 seconds). Each time while doing this exercise; try to hold a bit longer, so you are able to reach your thirty-second goal.
If you still find it hard to do, bend the knees at 90 degrees and as you do the exercise, let your lower legs rest on the floor.
Exercise No. 6: Floor Y-T-I Raises
This exercise is a combination of three moves. You will have to repeat each exercise 8-12 times, one after the other, do not rest.
Repeat 8-12 times Floor Y raise, followed by 8-12 reps of Floor T raise, followed by 8-12 reps of Floor I raise.
Floor Y Raise
Lie on the floor with your face down, arms resting on the floor. Your arms should be straight, at a 30-degree angle to your body, so they form a “Y.” Your palms should face each other so the thumbs of your hand point up.
Floor T Raise
This will be performed just like Y raise, only you have to move your arms. Keep your arms out to your side (perpendicular to the body) with your thumbs pointing up and then raise them as high as you easily can.
Floor I Raise
This time you will move your arms in such a position so the body forms a straight line from fingertips to your feet. Make sure your palms face each other, with your thumbs pointing up. Then raise your arms as high as you easily can.
Exercise No.7: Dumbbell rows
Use a milk jug instead of a dumbbell or any other heavy thing. Find yourself something which is challenging to lift about 10 to 12 times in a row. Do this workout two to three times a week. Never do it on consecutive days.