HOME WORKOUT ROUTINE IN LOCKDOWN.

As we are all in our homes because of lockdown and everything is shut close including gyms, so the efforts that were put in the gym before lockdown is at stake.

Now everything comes down to home workout and how someone can get the pump that we use to get in the gym. But most of the people do not have gym equipments, so how we are going to get the muscle pump?

Well, this blog is your answer. For the home workout you will not need any such equipment. But if you have one thing i.e. Resistance band, then the muscle pump will be get a bit intense. This home workout is what I have been doing in this lockdown.

Monday: Shoulder/Tricep

4 sets of Overhead with Resistance band/ 20 reps each

4 sets of Side laterals with Resistance band/ 20 reps each

3 sets of fronts with Resistance band/ 20 reps each

3 sets of tricep overhead with Resistane band/ 20 reps each

3 sets of tricep extension with Resistance band/ 20 reps each

3 sets of diamond pushups / 12-15 reps each

Tuesday: Chest/Bicep

4 sets of push-up/ 25 reps each

3 sets of incline push-ups/ 15 reps each

3 sets of decline push-ups/ 15 reps each

3 sets of chest flies with Resistance band/ 15 sets each.

4 sets of bicep curl with Resistance band/ 15 reps each

3 sets of single arm curls with Resistance band/ 15 reps each

4 sets of hammer curls with Resistance band/ 15 reps each

Wednesday: Back

4 sets of bent over with Resistance band/ 20 reps each

3 sets of single hand bent over with Resistance band/ 15 reps each

4 sets of wide grip pull down with Resistance band/ 15 reps each

3 sets of close grip pull down with Resistance band/ 15 reps each

3 sets of back extension/ 12-15 reps each

Thursday: Cardio/Abs

Rope skipping: 100-150 reps

Jumping jack- 50 reps

Knee tap- 50 reps

Butt kicks- 50 reps

Repeat 3 time/ total 3 sets

4 sets of leg raise/ 15 reps each

3 sets of Reverse crunch/ 15 reps each

4 sets of sit ups- 15 reps each

3 sets of russian twist/12-15 reps each

3 sets of plank/ 1 min each

Friday: Legs

free squats/ 100 reps

4 sets of squats with resistance band/ 20 reps each

3 sets of lunges with Resistance band/ 15 reps each

3 sets of leg extension with Resistance band/ 15 reps each

3 sets of leg curl with Resistance band/ 20 reps each

4 sets of standing calf with Resistance band/ 20 reps each

Saturday: Abs

warm up

4 sets of mountain climbing: 1 min each

4 sets of leg raise/ 20 reps each

4 sets of crunches/ 20 reps each

3 set of russian twists/ 12-15 reps each

3 sets of plank/ 1 min each.

All the workouts with resistance band should be done nice and slow and, the tension of the resistance band can be increase or decrease as you stretch more or less, so you can decide the tension you want to build and how much intense you want.

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