FULL week of at home exercise to help you lose weight (no equipment needed)
Day 1: Upper body
Day 2: Legs
Day 3: Abs
Day 4: 20 minute walk
Day 5: Rest
Day 6: Full body workout
Day 7: Rest
Enjoy
Day 1: Upper body
Day 2: Legs
Day 3: Abs
Day 4: 20 minute walk
Day 5: Rest
Day 6: Full body workout
Day 7: Rest
Enjoy
Day 1: Upper body
Knee push ups (targets chest)
Wall slides (targets upper back)
Supermans (targets low back)
Chair dips (targets triceps)
Shoulder taps (targets shoulders)
Exercise for 30 seconds, rest for 30 seconds, then move on.
Perform 3 rounds.
youtu.be
Knee push ups (targets chest)
Wall slides (targets upper back)
Supermans (targets low back)
Chair dips (targets triceps)
Shoulder taps (targets shoulders)
Exercise for 30 seconds, rest for 30 seconds, then move on.
Perform 3 rounds.
youtu.be
Knee push ups (targets chest)
Have your palms shoulder width apart
Have your knees hip width apart and avoid arching or sagging your back
You can place a mat, pillow, or towel under your knees to ease pressure
Have your palms shoulder width apart
Have your knees hip width apart and avoid arching or sagging your back
You can place a mat, pillow, or towel under your knees to ease pressure
Wall slides (targets upper back)
Have your feet hip width apart and your ankles, butt, shoulder blades, and head touching the wall.
Start with your elbows at 90 degrees and bring your arms up touching your thumbs together.
Bring your elbows down and repeat.
Have your feet hip width apart and your ankles, butt, shoulder blades, and head touching the wall.
Start with your elbows at 90 degrees and bring your arms up touching your thumbs together.
Bring your elbows down and repeat.
Supermans (targets low back)
Lie on your stomach and raise your hands and legs as high as you feel comfortable.
You can look straight or down, whatever doesnβt strain your neck.
Hold at the top for a second and go back down.
You should feel it in your lower back.
Lie on your stomach and raise your hands and legs as high as you feel comfortable.
You can look straight or down, whatever doesnβt strain your neck.
Hold at the top for a second and go back down.
You should feel it in your lower back.
Chair dips (targets triceps)
Find a chair, couch, bed, anything sturdy, and keep your elbows pointing straight behind you.
The closer your feet are to you, the easier the exercise.
Do this slowly, going down so your elbows are at 90 degrees, and fully extend your triceps.
Find a chair, couch, bed, anything sturdy, and keep your elbows pointing straight behind you.
The closer your feet are to you, the easier the exercise.
Do this slowly, going down so your elbows are at 90 degrees, and fully extend your triceps.
Shoulder taps (targets shoulders)
Tap your right shoulder with your left hand and your left shoulder with your right hand
Try your best to keep your body stable and not sway too much
Tap your right shoulder with your left hand and your left shoulder with your right hand
Try your best to keep your body stable and not sway too much
Day 2: Legs
Wall sits (targets quads)
Walking glute bridge (targets hamstrings)
Glute bridges (targets glutes)
Calf raises (targets calves)
Exercise for 30 seconds, rest for 30 seconds, then move on.
Perform 4 rounds.
youtu.be
Wall sits (targets quads)
Walking glute bridge (targets hamstrings)
Glute bridges (targets glutes)
Calf raises (targets calves)
Exercise for 30 seconds, rest for 30 seconds, then move on.
Perform 4 rounds.
youtu.be
Wall sits (targets quads)
Have your butt, back, and head on the wall with your arms by your sides and ankles, knees, and hips all in 90 degrees.
Hold this position.
Have your butt, back, and head on the wall with your arms by your sides and ankles, knees, and hips all in 90 degrees.
Hold this position.
Marching glute bridge (targets hamstrings)
Lie flat on your back with your knees bent and heels close to you.
Raising up and keeping your butt as high of the ground as possible the entire time, alternate raising up your knees
Lie flat on your back with your knees bent and heels close to you.
Raising up and keeping your butt as high of the ground as possible the entire time, alternate raising up your knees
Glute bridges (targets glutes)
Lie on your back with knees bent feet hip width apart and palms on the floor
Thrust up squeezing your glutes (butt muscles) and hold at the top for a second before slowly going back down
Lie on your back with knees bent feet hip width apart and palms on the floor
Thrust up squeezing your glutes (butt muscles) and hold at the top for a second before slowly going back down
Calf raises (targets calves)
Go up as high as you can on your toes.
Hold for a second and lower back down.
Use a block or stairs to increase range of motion.
You can touch a wall/chair for balance.
Go up as high as you can on your toes.
Hold for a second and lower back down.
Use a block or stairs to increase range of motion.
You can touch a wall/chair for balance.
Day 3: Abs
First twist
Dead bugs
Planks
Leg drops
Exercise for 30 seconds, rest for 30 seconds, then move on.
Perform 3 rounds.
youtu.be
First twist
Dead bugs
Planks
Leg drops
Exercise for 30 seconds, rest for 30 seconds, then move on.
Perform 3 rounds.
youtu.be
First twist
Try to avoid swaying your legs and torso
Only your hands should be moving
You can place your heels on the floor to make this easier
Try to avoid swaying your legs and torso
Only your hands should be moving
You can place your heels on the floor to make this easier
Dead bugs
Lie on the ground with a flat back, your knees at 90 degrees and your hands straight above you
Extended your right arm back while simultaneously extending your left leg forward
Go back to neutral and repeat with opposite leg + arm
Lie on the ground with a flat back, your knees at 90 degrees and your hands straight above you
Extended your right arm back while simultaneously extending your left leg forward
Go back to neutral and repeat with opposite leg + arm
Plank
Make sure to avoid sagging or arching your back.
Make sure to avoid sagging or arching your back.
Leg drops
Start with both legs together perpendicular to the ground.
Lower your left leg until it almost touches the ground, keeping your right leg straight.
Raise your left leg back up, and lower your right leg down.
Start with both legs together perpendicular to the ground.
Lower your left leg until it almost touches the ground, keeping your right leg straight.
Raise your left leg back up, and lower your right leg down.
Day 6:
Pick 2 exercises from Day 1 (upper body)
2 exercises from Day 2 (legs)
And 1 exercise from Day 3 (abs)
5 exercises total.
Exercise for 30 seconds, rest for 30 seconds, then move on.
Perform 3 rounds.
youtu.be
Pick 2 exercises from Day 1 (upper body)
2 exercises from Day 2 (legs)
And 1 exercise from Day 3 (abs)
5 exercises total.
Exercise for 30 seconds, rest for 30 seconds, then move on.
Perform 3 rounds.
youtu.be
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My goal is to help you with:
-fat loss
-increase energy
-more confidence
For more content like this retweet the first tweet to share with others
My goal is to help you with:
-fat loss
-increase energy
-more confidence
If youβre looking to
-Lose over 30lbs
-Stop using medication
-Fit better into your clothes
WITHOUT going to the gym
DM me βweight lossβ and Iβll help you out
-Lose over 30lbs
-Stop using medication
-Fit better into your clothes
WITHOUT going to the gym
DM me βweight lossβ and Iβll help you out
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