7 simple exercises for a complete full-body workout at home.
Burn fat and build muscle at the same time.
This is what you need:
Burn fat and build muscle at the same time.
This is what you need:
WARM-UP
20 Jumping Jacks
20 Jumping Jacks
WARM-UP
30 Wind Mills
30 Wind Mills
Repeat the 2 warm-up exercises one more time.
Now the workout begins.
Execute each exercise after another.
This is called a superset.
Rest for 2 minutes between each set, and repeat the exercises 2 more rounds.
BODYWEIGHT REVERSE LUNGES
8-12 repetitions for each side.
Now the workout begins.
Execute each exercise after another.
This is called a superset.
Rest for 2 minutes between each set, and repeat the exercises 2 more rounds.
BODYWEIGHT REVERSE LUNGES
8-12 repetitions for each side.
BODYWEIGHT SQUATS
8-12 repetitions for each side.
8-12 repetitions for each side.
BODYWEIGHT CALVE RAISES
20-30 repetitions
20-30 repetitions
BODYWEIGHT TIBIALIS RAISES
10-20 repetitions
10-20 repetitions
Each lower body exercise can be made more challenging with weights.
Rest for 2 minutes between each set, and repeat the exercises 2 more rounds.
Now we move on to the upper body.
WARM-UP
Assisted dips and pull-ups.
6-10 repetitions
Rest 1 minute before repeating the warm-up exercises for 2 more rounds.
Now we move on to the upper body.
WARM-UP
Assisted dips and pull-ups.
6-10 repetitions
Rest 1 minute before repeating the warm-up exercises for 2 more rounds.
ASSISTED PULL-UP
6-10 repetitions
6-10 repetitions
ASSISTED DIP
6-10 repetitions
6-10 repetitions
Now the workout begins.
Execute each exercise after another.
This is called a superset.
Rest for 2 minutes between each set, and repeat the exercises 2 more rounds.
BODYWEIGHT DIPS
6-10 repetitions
Execute each exercise after another.
This is called a superset.
Rest for 2 minutes between each set, and repeat the exercises 2 more rounds.
BODYWEIGHT DIPS
6-10 repetitions
BODYWEIGHT PULL-UPS
6-10 repetitions
6-10 repetitions
ALTERNATIVE: CHIN-UPS
6-10 repetitions
6-10 repetitions
BODYWEIGHT PUSH-UPS
6-10 repetitions
6-10 repetitions
ALTERNATIVE: BODYWEIGHT NARROW PUSH-UPS
6-10 repetitions
6-10 repetitions
Congratulations, you finished your workout 👏
Repeat this workout 2 more times on nonconsecutive days.
Let me know in the comments about your challenges, and experience.
Repeat this workout 2 more times on nonconsecutive days.
Let me know in the comments about your challenges, and experience.
Additional tips to enhance your workout:
· Cut out booze, processed foods, and sugary drinks
· 400 calorie deficit + 1g protein per 1 lbs of bodyweight
· Focus on whole foods, complex carbs, healthy fats, fresh produce
Follow these tips for 90 days, and your life will change.
· Cut out booze, processed foods, and sugary drinks
· 400 calorie deficit + 1g protein per 1 lbs of bodyweight
· Focus on whole foods, complex carbs, healthy fats, fresh produce
Follow these tips for 90 days, and your life will change.
Dads, do you desire to lose 20 lbs and build muscle with
· personalized and flexible workouts
· exercise 90 minutes per week
· no diet restrictions
from the comfort of your home or gym?
DM me "BW"
Not free! Results guaranteed.
Click to send a DM 👇
· personalized and flexible workouts
· exercise 90 minutes per week
· no diet restrictions
from the comfort of your home or gym?
DM me "BW"
Not free! Results guaranteed.
Click to send a DM 👇
TL;DR:
7 simple exercises to burn fat and build muscle at the same time
LOWER BODY
· bw squats
· calve raises
· tibialis raises
· reverse lunges
UPPER BODY
· dips
· pull-ups
· push-ups
7 simple exercises to burn fat and build muscle at the same time
LOWER BODY
· bw squats
· calve raises
· tibialis raises
· reverse lunges
UPPER BODY
· dips
· pull-ups
· push-ups
That's a wrap.
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1. Bookmark this thread
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My goal is to help you get your health back and be the leader your family deserves.
If you got value out of this thread
1. Bookmark this thread
2. RT the Tweet below and share it with another person
My goal is to help you get your health back and be the leader your family deserves.
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