You Don't Need Gyms to Meet Your Fitness Goals: Comprehensive Home Exercise Plans that Guarantee Great Workout Sessions

• Know and evaluate your space. Make sure you have enough space in the room you plan to carry out your exercises in. Remove the centre table or the extra chair away before starting exercise to avoid an accident.
• Always start and end with a warm-up and cooling down. To avoid injuries start with 10-15 minutes of lower intensity warm-up to pump up your blood and get your muscles warmed up. You can jog in one place, do high knees and jumping jacks during the warm-up. Do proper stretching after the warm-up. It prepares your muscles and joints for the movements. After your workout does the cooling down for around 10 - 15 minutes. It will avoid muscle soreness, stiffness and other injuries. End your routine with stretching again.
• Getting proper rest in the form of sleeping is also important to heal your body. It helps in recovery, muscle growth and mental health as well. Avoid using electronic gadgets or bright lights before going to sleep.
• Drink plenty of water; it will avoid cramps and fatigue. You can drink water or sports drink that are high in electrolytes which will provide sugar. Avoid drinking caffeinated energy drinks.
• Eat nutritional food. You can also take Vitamin C, D, calcium and iron supplements during the day for better health.

• A workout plan helps you keep focused and prevents under or overtraining. If you don't have a plan you may end up working the same body parts over and over again. You may also end up working out too much or too little.
• Having a workout plan has everything planned for you so you don't waste time or energy by thinking which exercise to do next. A workout plan tells you how many reps and how many sets you need to do for proper training.
• It gives you a goal, it could be a daily or a weekly goal and by following it you are able to do proper exercise.
• A workout plan gives you a checklist of the things you need to do and gives you a sense of accomplishment each time to finish your routine.
• A proper work out plan changes continuously therefore it prevents burnout. You don't need to repeat the same things again and again and get bored with it.

Straight-Arm Lat Pull

• Hold your dumbbell in an overhand position.
• Bend from your waist, keep your knees bent, your back should be flat and your arm should be hanging straight towards the floor. You can keep the other hand on your thigh to support your torso.
• Keep your arm straight and flex your lats, pull the dumbbell straight back and up as high as you can.
• Hold it there briefly and slowly lower it along like the way you brought it up to the starting position.
• Repeat the same for other arm.

Seated Calf Raise

• Start by sitting at the end of the bench, keep your knees bent, the balls of your feet should be on one side on a short platform. This will allow your heels to descend and come up freely.
• Take two dumbbells and put them on your lower quads, hold them tightly.
• Lower your heels towards the floor, feel the stretch in your calves.
• Now use the balls of your feet to push the dumbbells towards the ceiling.
• Feel major contraction before lowering to the start position; squeeze the calves as you do this step for proper result.

Sissy Squat

• Raise your incline bench to the highest setting.
• Stand next to the bench with feet hip apart.
• Place a dumbbell against your chest and hold it with the hand furthest away from the bench. You can hold the bench with your hand for balance.
• Lift yourself up onto your toes and arch your back to make a shelf with your chest to hold the dumbbell on it. Don't forget to hold the dumbbell firmly throughout.
• When you lift on your toes bend at the knees to lower yourself down toward the floor.
• Wait till your legs are at a 90-degree angle, pause and extend your legs to raise your body, come back to the starting position.
• Stay on your toes and squeeze your legs at the top while coming back up.

One-Arm Incline Preacher Curl

• Start by setting the bench to 45 degrees or higher.
• Take the dumbbell in one hand and place your hand on the bench, your armpit should be on the top edge and your upper arm shoulder press against the pad of the bench. Keep your arm slightly bend when you start.
• Now, flex your biceps and bring the dumbbell as high as you can.
• Let your elbow flare out.
• Squeeze your biceps at the top before you bring the dumbbell back to the starting position. Avoid extending your hand completely at the end.

Lying Triceps Kickback

• Start with lying face down on the bend with your head off the end of it.
• Take two dumbbells and press your elbows into the sides.
• Let the dumbbells hand straight down towards the floor. Your arms should form a 90-degree angle.
• Press the dumbbells up and back to full arm extension, keep your elbows fixed at your side while doing this.
• Squeeze your triceps at the top, hold briefly and bring the dumbbells back to the starting position.

Wide-Grip Upright Row

• Start by standing straight, hold a dumbbell in each hand, your hands should be slightly in front of you.
• Keep your palms forward, chest up and shoulders back with head straight.
• Raise the dumbbells up to your shoulders. Hold the peak contraction briefly and slowly bring it back to the starting position

Decline Dumbbell Flye

• Set your bench in a reclining position.
• Hold the dumbbells in each hand and lie on the bench. Secure your legs at the top. Raise the dumbbells in front of your face.
• Lower the dumbbells out and down to your sides by slightly bending your arms. Feel the stretch in your Pecs.
• Stop when your arms are in line with your shoulder.
• Hold for a few seconds, squeeze your chest and keep your arms bent.
• Bring it back to the starting position slowly.

Double Crunch

• Lie face up on the floor, keep your legs straight in front of you and keep them together
• Hold the ends of a dumbbell behind your head with both hands and lift your legs 6 inches off the ground.
• Keep holding the dumbbell overhead and curl your upper body off the floor.
• At the same time bend your legs and bring your knees up to your chest.
• Squeeze your abs and hold the position then slowly return to the start position.

The main objective of routine is to keep the hollow hold as your base and work it out :

• 1. Start with hollow hold for 30 seconds (0 rest) : Lie on your back, join your legs together and extend them, extend your arms behind your head and keep your lower back pressed into the floor. Now raise your legs and arms about 15 cms off the ground. Lift your shoulders while doing this. Keep your core tight and lower back pressed at all times. Hold for 30 seconds.
• 2 Plank 30sec (0 rest) : Start by lying off your front. Raise your body by supporting your forearms and the balls of your feet. Keep your core tightly tucked in and align our glutes in a straight line from shoulders to ankles.
• 3 Hollow hold 30sec (0 rest)
• 4 Mountain climbers 30sec (0 rest) :
  Lie on your front and come to the same position as the plank. Now, bring one knee at a time to your chest. Make sure to keep your back straight throughout.
• 5 Hollow hold 30sec (0 rest) :
• 6 Toe touch 30sec (0 rest) :Lie on your back and keep your legs straight. Your toes should point the ceiling. Raise your back off the floor. Touch your toes with both the arms and return to the floor.
• 7 Hollow hold 30sec (0 rest)
• 8 Walking plank 30sec (0 rest) :Start with the plank position. Keep your core tight and hips in line with your shoulders. Now come up to the high plank position but use one hand at a time. Do it as slow as you can to get the best results.
• 9 Hollow hold 30sec (0 rest)
• 10 Bicycle crunch 30sec (0 rest) : Lie on your back with your hands touching the sides of your head. Your elbows should be pointing sideways. Raise both legs off the ground and then slowly bring one knee up towards your chest, and the opposite elbow towards the knee. Alternate sides.

Bodyweight squat Reps 20

Method:
• Stand with your fingers at your temples. Keep your elbows to your sides.
• Keep your weight on your heels and bend from hips and knees. Come down towards the floor.
• Come down till your thighs are parallel to the floor.
• Push with your heels and midfoot to come back to the starting position.
• Do 20 reps then move to the next exercise without resting.

Reverse lunge Reps 10 each side

Method:
• You have to do simple lunges but in place of moving forward take big steps backwards.
• Stand straight; keep your fingers at your temples and elbows to your side.
• Take a big step backward and bend both knees.
• Keep your chest straight.
• Don't let your knee touch the floor completely.
• When both the knees are bent at 90-degree return to standing position.
• Repeat it with the next foot.
• After 10 reps on both legs move on to the next exercise without taking rest.

Jump squat Reps 10

Method:
• You have to do simple squats but in place of standing up, you will have to explode and leave the floor.
• When you land you sink into the next rep immediately.
• Do all reps and go on to the next move without rest.

Jump lunge Reps 5 each side

Method:
• Do it like lunges but when you take a step forward jump up in the air
• Change the position of your legs in mid-air so that when you land your other foot should come in front.
• Absorb the landing impact with bended knee and come to the bottom position of the lunge.
• Repeat it with both legs.