Nutrindian | Bodyweight Exercise

1. Warm-Up (5-10 minutes)

Jumping Jacks: 1-2 minutes
High Knees: 1-2 minutes
Arm Circles: 1 minute front, 1 minute back
Leg Swings and Torso Twists: 1-2 minutes

2. Strength Training (30-40 minutes)

Focus on exercises working major muscle groups. Do each exercise with controlled form. Perform 3 sets of each exercise, with 8-15 reps per set. Rest 60-90 seconds between sets.

Upper Body

Push-Ups: Works the chest, shoulders, and triceps.
- Variations: Standard, Incline (hands placed on a chair), Decline (feet elevated)
Tricep Dips: Works the triceps. Equipment: A sturdy chair or bench.
Plank-to-Push-Up: Combines core engagement with upper-body work. Reps: 10-12 reps

Lower Body

Squats: Targets the quads, hamstrings, and glutes.
- Variations: Basic, Sumo (wider stance), Single-Leg (use the chair for balance, if necessary)
Lunges: Targets the quads, hamstrings, and glutes.
- Variations: Forward, Reverse
Glute Bridges: Engages your glutes and lower back.
- Variations: Basic, Single-Leg

Core

Crunches: Targets your abs.
Leg Raises: Targets the lower abs.
Bicycle Crunches: Targets the obliques and abs.
Side Planks: Targets the obliques and core stability. Hold 20-30 seconds per side.

3. Cardiovascular Exercise

Insert high-intensity and steady-state cardio into your workout routine for weight loss:

Running or Jogging: Find a local park or open space.
Skipping Rope: Excellent for cardiovascular health; can be done in a small area.
Burpees: High-intensity full-body movement.
Mountain Climbers: Cardio and core engagement.
Dancing: Fun, effective cardio option. Use local music for this exercise.

4. Flexibility and Cool Down (5-10 minutes)

Cool-down helps in recovery and decreases muscle soreness.

Static Stretching: Do for major muscle groups.
- Hamstring Stretch
- Quadriceps Stretch
- Calf Stretch
- Shoulder Stretch
- Chest Stretch
Deep Breathing Exercises: 2-3 minutes to unwind and lower the heart rate.

Monday

1. Warmup
2. Upper Body Routine
3. Lower Body Routine
4. Core Routine
5. Cool Down

Tuesday

Warmup
1. Cardio Routine
2. Cool Down

Wednesday

Light Yoga
Stretching
Brisk Walking

Thursday

1. Warmup
2. Upper Body Routine
3. Lower Body Routine
4. Core Routine
6. Cool Down

Friday

1. Warmup
2. Upper Body Routine
3. Lower Body Routine
4. Core Routine
5. Cool Down

Saturday

1.Warmup
2. Cardio Routine
3. Cool Down

Sunday

Rest

Additional Tips

Progressive Overload: Get progressively difficult with reps, sets, or variations as your body strengthens. This could be by making the movement harder by adding weights like wearing a backpack or holding rice bags.
Hydrate: Drink lots of water before, during, and after your workout.
Nutrition: Eat a clean, well-rounded diet for muscular gain and weight loss. Add protein-rich food, veggies, and whole grains into your diet.
Consistency: One major key to attaining fit goals is regular exercise and living healthy.

Bodyweight Workouts