“NO WEIGHTS NEEDED” HOME WORKOUT PROGRAM
The Lockdown is over us again, uncertain at some places but many of us have taken precautions and have decided to make gains the safe way, that is at home.
We know that not all of you have weights at home, and are trying to find a way to find an effective Bodyweight program to hit all Muscle groups.
Dont worry we got you a Simple, Quick and Effective Program that you can Perform anytime a day, to make sure you MAINTAIN and MAKE GAINS whilst at home.
WHAT YOU NEED FOR THIS WORKOUT?
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A Resistance Band : Dont have a resistance band? Shop here
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A good level of Motivation
If you want some Motivation We recommend reading some of our articles to help give you a boost mentally.
We would also recommend you to Join our online coaching programs to get a complete CUSTOMIZED DIET & WORKOUT Program made to cater your EXACT body goals. We can help you with that. CLICK HERE.
| FULL BODY WEIGHT WORKOUT | ||||
| DURATION | 2 DAYS | |||
| EXERCISE | REPS | SETS | MUSCLE TARGETED | TIPS |
| BODY WEIGHT SQUAT (HAVE A BACKPACK) | 20 | 3 | LEGS | Slow Eccentric and Concentric Movement |
| Flat Push ups superset with Incline Push ups superset with Decline Push ups | 10 | 3 | CHEST / SHOULDERS/ TRICEPS | |
| WIDE GRIP PUSH UP | 12 | 4 | BACK | Slow Eccentric and Concentric Movement |
| PULL UP SUPERMAN | 10 | 3 | BACK | |
| RESISTANCE BAND WORKOUT | ||||
| DURATION : 2 DAYS | ||||
| EXERCISE | REPS | SETS | MUSCLE TARGETED | TIPS |
| BODY WEIGHT SQUAT (HAVE A BACKPACK) | 20 | 3 | LEGS | Slow Eccentric and Concentric Movement |
| Flat Push Up superset with Incline Resistance band pulls | 10 | 3 | CHEST / SHOULDERS/ TRICEPS | |
| Incline Resistance band cable rows superset with Resistance band standing rows | 15 | 3 | BACK | Slow Eccentric and Concentric Movement |
| Resistance band lateral raises superset with Front Raises | 10 | 3 | SHOULDERS | |
| Resistance band Upright Rowa | 12 | 3 | SHOULDERS/TRAPS | |
| Resistance band Tricep Overhead | 15 | 4 | TRICEPS | Slow Eccentric and Concentric Movement |
| Resistance Band Standing Curls | 15 | 4 | BICEPS | Slow Eccentric and Concentric Movement |
Perform workout as followed :
- DAY 1 & 4 WORKOUT = BODY WEIGHT WORKOUT
- DAY 3 REST
- DAY 2 & 6 = WORKOUT = RESISTANCE BAND WORKOUT
