Warm-Up (5-10 minutes)
Start by warming up to increase blood flow to the muscles and improve flexibility.
Perform each of the following exercises for 1 minute:
- Arm Circles (30 seconds in each direction)
- Jumping Jacks
- Torso Twists (rotate your torso side to side)
- High Knees
- Bodyweight Squats (to get your lower body moving too)
Workout Routine
1. Push-Ups
Target: Chest, shoulders, triceps, core
- How: Start in a plank position with hands shoulder-width apart. Lower your chest to the ground while keeping your body in a straight line. Push through your palms to return to the starting position.
- Reps: 10–15
- Sets: 3
- Rest: 30–45 seconds between sets
Modification: Do knee push-ups or incline push-ups if standard push-ups are too challenging.
2. Triceps Dips (using a chair or low surface)
Target: Triceps, shoulders, chest
- How: Place your hands behind you on a sturdy surface (like a chair or bench), with your legs extended in front of you. Lower your body by bending your elbows, keeping them close to your body, then push through your palms to return to the starting position.
- Reps: 12–15
- Sets: 3
- Rest: 30–45 seconds between sets
Modification: Bend your knees to reduce the intensity if needed.
3. Inverted Rows (Bodyweight Rows)
Target: Back (lats, traps), biceps, shoulders
- How: Lie underneath a sturdy table or bar (or use a broomstick placed between two chairs), grab the edge with both hands, and pull your chest towards it while keeping your body in a straight line.
- Reps: 8–12
- Sets: 3
- Rest: 30–45 seconds between sets
Modification: If this is too challenging, perform the exercise with your feet on the ground for reduced difficulty.
4. Pike Push-Ups
Target: Shoulders (especially deltoids), triceps
- How: Start in a downward dog position, with your hips high and your body forming an inverted V. Bend your elbows to lower your head toward the ground, then push back up.
- Reps: 8–12
- Sets: 3
- Rest: 30–45 seconds between sets
Modification: If needed, reduce the intensity by doing a regular push-up or by doing this with your knees on the floor.
5. Plank to Push-Up
Target: Shoulders, chest, triceps, core
- How: Start in a forearm plank position. Push up onto your hands, one hand at a time, and return to the forearm plank position. Keep your core engaged and avoid sagging your hips.
- Reps: 10–12
- Sets: 3
- Rest: 30 seconds between sets
Modification: Drop your knees to the ground if needed.
6. Bicep Curls (with Dumbbells or Household Items)
Target: Biceps
- How: Hold a dumbbell or household item (like a water bottle or backpack) in each hand, palms facing forward. Keeping your elbows close to your torso, curl the weights up towards your shoulders, then slowly lower them back down.
- Reps: 12–15
- Sets: 3
- Rest: 30 seconds between sets
Tip: If you’re using a backpack, try filling it with books for added weight.
7. Lateral Raises (with Dumbbells or Household Items)
Target: Shoulders (especially the middle deltoid)
- How: Stand tall with a slight bend in your knees, holding a dumbbell or household item in each hand. With a small bend in your elbows, raise both arms out to the sides until they’re level with your shoulders, then slowly lower back down.
- Reps: 10–12
- Sets: 3
- Rest: 30 seconds between sets
8. Superman Hold
Target: Lower back, glutes, shoulders
- How: Lie face down with your arms extended in front of you. Lift both your arms and legs off the ground simultaneously, squeezing your glutes and lower back. Hold for 20–30 seconds, then slowly lower back down.
- Duration: 20–30 seconds
- Sets: 3
- Rest: 30 seconds between sets
Cool-Down (5–10 minutes)
To reduce muscle tension and improve flexibility, spend a few minutes cooling down after the workout. Hold each stretch for 20–30 seconds.
Cool-down stretches:
- Chest Stretch (arm against a doorframe, gently twist)
- Shoulder Stretch (across the chest, pulling the arm with the opposite hand)
- Triceps Stretch (reach one hand down your back, pulling the elbow with the opposite hand)
- Upper Back Stretch (reach both hands forward while seated or standing)
- Wrist and Forearm Stretch (extend your arm, palm facing forward, gently pull your fingers back)
Progression Tips
- Increase Reps or Sets: As the exercises become easier, increase the number of reps or sets to challenge your muscles further.
- Shorten Rest Time: For increased intensity, reduce the rest time between exercises or sets.
- Add Weight: If you have access to dumbbells or resistance bands, you can add resistance to exercises like bicep curls, lateral raises, or triceps dips for more muscle activation.
- Slow Down: Increase time under tension by slowing down each rep (e.g., take 3–4 seconds to lower during push-ups or curls).
