Build Muscles at Home| Best Full Body Home Workout

Greetings to all the viewers, I hope you all are doing good

As we all have been unable to go outside of our homes lately

In these times you should try to stay positive and not miss your workout

because even by staying at home you can perform a lot of exercises which target a variety muscle

This is what I am going to show in this post.

How you can workout at home without any equipment and stay healthy

As our videographer wasn’t available for the shoot of this post

I am making it in a simple way using my phone

Hence my apologies for the poor picture and sound quality

But content creation is very important as a lot of people wait for my post every week

It is very easy to workout in the gym but how to manage workouts at home with no proper equipment

Let’s watch in this  post.

The first exercise which I am going to perform is chair dips

For this you require two similar chairs

if you want to know the distance between the chairs

There should be elbow width gap between the chairs when I stand straight

Now grab the chairs firmly and lift up your body

You can either cross your legs or bend them

Now bend your body a bit forward and go down slowly

Come back up slowly and breathe out

Go down slowly and come up in a controlled way

Slowly down

With this exercise you will target your chest and triceps muscles

But a lot of people might not be able to perform chair dips

So here is another solution for them

Rotate the chairs inwards and place both your hands on the seat

Position your legs straight in front of you

Bend your body little forward and go down then come back up slowly

Target your chest and triceps muscles

Like this

Try to perform this exercise for 10-12 repetitions with 2-3 sets

The second exercise which we are going to perform is inverted row

To perform we require two single bedsheets like these

Tie a knot in both the bedsheets

Now hang the bedsheet onto a door and check if there is any difference in the lengths

Now close the door completely

You need to grip the bedsheet tightly with a strong grip and your fingers inwards

Now hang your body with the bedsheets

Like this

This will be our posture for inverted rowing

Next, pull your upper body up with both hands

Squeeze your upper back muscles and release slowly

Breathe out when you come up

Try to perform this exercise in a controlled way to maintain good posture

It looks easy but when you will perform this exercise you will realise that performing exercises with bodyweight is very difficult too

Number of sets will be 2-3 with 10-12 repetitions in each

After two exercises of upper body now its time to train legs

First, I am going to perform pistol squats

For this I am using a chair

Before starting make sure you’re standing close to the chair

Now, lift one leg up and keep your hands in the forward position for balance

Now sit down on the chair and using the leg which is placed on the floor

Come back up applying force from your heels

Stand straight, balance yourself and then sit down and lift again

Breathe out whenever you lift

Similarly, you need to perform this exercise with your other leg too

Perform 2-3 sets of 10-15 repetitions with each leg

We will perform the fourth exercise to train legs as well

The exercise is Bulgarian squats

I am using the same chair to perform this exercise

On this I will place one of my leg and bring the other one forward to create some gap between my feet

Now, slowly go down and come back up

Breathe out when you come up

Perform this in a controlled way to feel the effect of this exercise

Similarly perform it with your other leg as well

You can do 2-3 sets of 10-12 repetitions with each leg

In the fifth exercise I will try to target my hamstring muscle

It is called towel leg curl

I will use this towel to perform it

Place it on the floor or on a flat surface

Now place your feet on the towel, lie down and spread your arms wide to get bit comfortable

Now you need to pull your heels inwards and lift your hips up simultaneously

Like this

Now slowly go back

Whenever you pull your heels in, breathe out

Target and squeeze the hamstring muscle

When you go down you need to remember that you cannot touch your hips back on the ground

So

So go up, squeeze your hamstring and go down

Perform 15 repetitions of this exercise for 2-3 sets

The sixth exercise will be performed for upper body as well

The exercise is called pike push ups and it targets the shoulders

To perform, position both hands and feet on the floor like this

Then bring your hands inwards like so and your body should look like an inverted V in this position

Raise your glute muscles as high as you can

There should be shoulder width distance between your hands

Then bring your head down between your hands and back again

Breathe out when you come back up

Perform this in a controlled way to avoid any injuries

Perform 10-15 repetitions for 2-3 sets

This exercise is very helpful for your over upper body along with your shoulders

After these six exercises I want you all to do an activity for 10 minutes which results in an elevated heart rate for some cardio effect

For example, jumping jacks, high knee raises, spot running etc

This was our post for today and I hope you all liked it

And if you think you can’t build muscles at home you can definitely do it and these exercises will help you when you are at home

You can always gain muscle if you have good nutrition

But our main focus here is to keep you all healthy

As told by our respected prime minister I would request you all to stay at home during the lockdown

As you and your family’s health and well being is very important

I will bring more informational  post  for your all

Till the take care yourself and your family

And most importantly your health

Good bye!