Today we will discuss & learn Total Body Workout that requires no equipment, this total routine will consume about 12 minutes. This routine can be done by guys in the age group 30-60 years, who are in their regular physical exercise routine. It is advisable to start this routine after completing at least 6 weeks of full body Home routine with weights (Dumbbells), as this routine requires both strength & endurance.
I will show you 7 different exercises which will be a killer workout at home without any equipment. Each of these exercises are to be done back to back without any rest in between. At the end of the 7 exercises that will be one circuit , after the full circuit you can rest before you get into the second & then the third circuit. You need to do 10 reps for each exercise , please note that this routine is intense.
This is an anaerobic workout, which means that you are taking in less oxygen during the exercise. So, during your 90-120 seconds of rest between every circuit , you are using that time to really get more oxygen into your body and into your muscles, do deep inhalation through your nose & exhalation through your mouth during the rest periods.
You will see great results from doing this routine. This workout is going to get you a great pump & you will be out of breath by the time you are done with the 3 circuits in this 12 minute full body workout with no equipment.
The goal in this 12 minute workout is to keep the rest between circuits to a minimum. May take max 5 seconds to go between each exercise, try not to go any longer than that. You don't want your heart rate to go back down after each circuit, you want to rest as little as possible to maintain a high heart rate and make this the best 12 minute full body workout with no equipment.
TOTAL BODY WORKOUT WITH NO EQUIPMENT - One Circuit :
Make sure to do Pre-Workout Warm up routine.
1) Power Push-ups = 10 reps.
Those who find Power Push-ups initially difficult can do 12-15 reps of normal Push-ups.
2) Bicycle Crunches = 10 reps.
3) Superman = 10 reps.
4) Prisoners Squat = 10 reps.
5) Dynamic Tension Curls = 10 reps per hand.
6) Pike Push-ups = 10 reps.
7) Bench Dips = 10 reps.
REST BETWEEN CIRCUITS = 90-120 seconds.
Sip plain water during the rest periods to keep your body hydrated.
Make sure to do Post Workout Cool Down routine.
Those who are 50 years & above age can start with 5-6 reps per exercise & as you progress can go for 8-10 reps per exercise.
Note : Always seek the advice of your physician prior to starting any new diet or exercise routine. Never disregard, avoid, or delay obtaining medical advice of a physician because of something you have read & watched in this blog &/or the demo video.
For Demo Video in HINDI please watch my YouTube channel : fitnessfun50
For FULL BODY KILLER WORKOUT FOR MEN-WITH NO EQUIPMENT demo video: please click on the link provided below :
Great.
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