Table Of Content
Introduction
If you don’t have access to a gym or dumbbells, don’t worry! We’ve got you covered with a home workout. There’s always time to workout even if you don’t have any weights.
This home workout will be a total body split in which you will be working out 3 days per week: Monday, Wednesday, Friday. There will be Workout A, Workout B and Workout C.
Monday: Workout A
Wednesday: Workout B
Friday: Workout C
Equipment needed: Pull up bar (preferably)
Without further ado, here are the workouts.
Workout A
- Clapping push ups: 3-4 set to failure
- Squats: 3-4 sets to failure
- Inverted row: 3-4 sets to failure
- Pike push ups: 3-4 set to failure
- Superman or glute bridge: 3 set 12-15 reps
* To do the inverted row at home, you can get a broomstick or metal bar and place in between two chairs. If not, you can use place your hands at the edge of a table and pull yourself up.
Workout B
- Minute 1: Push ups Minute 6: Handstand push ups
- Minute 2: Split squat jumps Minute 7: Box jumps (use chair if you don’t have box)
- Minute 3: Inverted row Minute 8: Inverted chin curls
- Minute 4: Planks Minute 9: Angel and devils
- Minute 5: Rest Minute 10: Rest
Workout B is to be timed. For the first minute, you do as many push ups in good form as you can, and you move on to split squat jumps for minute 2 without rest. This is continued till you finished all exercises.
*For the handstand push up, you may place your legs on the wall to assist you.
This workout is to be repeated for as many rounds as you can.
Workout C
- Push up hold: 3 set to failure (Hold push up position at bottom for about 2-3 seconds)
- Reverse lunge into a squat: 3 set to failure (do a reverse lunge on each leg and do a squat. This counts as 1 rep)
- Pull ups: 3-4 set to failure (use bands to assist you if you can’t do pull ups)
- Handstand push ups/pike push ups: 3-4 set to failure
- Angel and devils: 2-3 set 12-15 reps
NOTE: If you don’t have a pull up bar, you can use the edge of a table. Sit down with your legs straight and pull yourself up to the table.
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