FULL BODY KILLER HOME WORKOUT FOR MEN - WITH NO EQUIPMENT (with Demo Video).

                        

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 :

https://youtu.be/WTpqjC2YZZ4

FULL LEG WORKOUT WITH DUMBBELLS FOR STRENGTH & MUSCLE GAIN - Home Exercises For 50 yrs & Above - (With Demo Video).

A pair of STRONG LEGS will be able to carry your body smoothly till later part of your age . It has been observed that as you gradually age your upper body becomes heavier due to decline in your activity level , at the same time your Legs become thinner & weak thus not being able to cope with the upper body weight , resulting in Knee & other Leg joint problems . Therefore it is utmost important that along with working-out for your upper body , legs should be also seriously taken care of. Legs should not look FLABBY or too thin. Your thigh & calf muscles should always be strong & in proportion to your upper body-built to give you that ATHLETE LIKE PHYSIQUE.

Lot of guys dislike training legs, may be because they probably attract the least attention. But do you want to look like as if you are walking around on toothpicks ?? If  you worked on your upper body , make sure to work your lower body soon afterwards the next day or the day after, to get proportionate & stronger legs.

SQUATS BOOST TESTOSTERONE  : Leg day has the reputation of being the most ANABOLIC, meaning building muscles from protein & nutrients, as opposed to CATABOLIC - which means to break down. ANABOLISM produces growth & differentiation of cells  & an increase in body size, a process that involves synthesis of complex molecules. It relates to raising your TESTOSTERONE & turning you into an all out man. Resistance training  is capable of increasing your TESTOSTERONE during your workout. The more of a metabolic demand your workout places on your system ( ie. more Lactic acid is produced at the same high intensity) then your increase in TESTOSTERONE will be highest. Finally, the more muscles the lifts you perform call on , the more intense & hormone stimulating they are.

The increased hormone production is also going to have a major impact on the other muscles that you may have trained yesterday or the day before, that are still very much in recovery mode. Increased testosterone does great things towards improving the protein synthesis & growth in those areas as well. So, leg day is an anabolic winner.

LEG EXERCISES - 22 minutes approx. :

A. Front Thigh (Quadriceps Muscles) : Major muscles :- Rectus Femoris , Vastus Lateralis ,Vastus Medialis & Sartorius.

1. Free Squats = 3 sets :-  1st set 20 reps  + 15 reps in 2nd. set. + 10 reps in 3rd. set. (Total=45 reps).

2. Single Dumbbell Goblet Squats = 2 sets x 10 reps / set. (Total= 20 reps).

3. Twin Dumbbells Squats = 2 sets x 8 reps / set. (Total=16 reps).

4. Single Dumbbell Goblet Squats - ISOMETRIC = 3 sets x 9 reps / set. (Total=27 reps)

Grand Total = 108 reps.

B. Rear Thigh ( Hamstring Muscles ) : Major muscles :- Biceps Femoris , Semitendinosus & Semimembranosus.

1. Forward Lunges = 3 sets x 10 reps / set. (Total=30 reps).

2.Dumbbell Hamstring Curl = 3 sets x 8-10 reps / set. (Total=24-30 reps).

Grand Total = 54-60 reps.

C. Calf Muscles : Major Muscles :- Lateral Head of Gastrocnemius , Medial Head of Gastrocnemius & Soleus .

1. Twin Leg Free Calf Raise (Slow) = 3 sets x 20 reps / set. (Total=60 reps).

2. Single Leg with Dumbbell Calf Raise = 3 sets x 15 reps / set . (Total=45 reps).

3. Twin Leg Free Calf Raise (Fast) = 3 sets x 30 reps / set. (Total=90 reps).

Grand Total = 195 reps.

Rest between every Set = 20 seconds.

Rest between every Exercise = 40 second.

Must sip sufficient plain water during rest periods to keep your body hydrated.

In all my demo videos I attempt  to explain the exercises in as much easy & understandable way as possible, with use of minimum technical terms. While demonstrating, I try to emphasis only on 3 points : The Target Part / Muscle, What is to be Done & How it is to be Done for best possible result.

For Demo Video in HINDI please watch my YouTube channel :  #fitnessfun50 

For LEG WORKOUT demo video please click on the link provided below :

https://youtu.be/n138qPPtrvY

FULL ARM WORKOUT AT HOME FOR MEN ABOVE 50 YEARS - With Demo Video.

Decent size well toned & fat less Arms with proportionate muscle cuts enhances one's physique. We will start off withhow to shape your ARMS with Dumbbells, it's key to emphasise  the MIND - MUSCLE CONNECTION. If you can not connect your mind to the muscles involved it will always be a challenge.

In this Arm Exercise Routine , I have selected 4 TRICEP exercises , 5 BICEP exercises & 2 FOREARM exercises. The selection has been done considering your age & exercises with minimum injury risk. 70% of your arms are made of your TRICEPS. Combining it with the other exercises it becomes the best bigger arm workout with dumbbells only. When you flex your biceps , it's the developed triceps that makes it look wider & bigger. Here its more of MIND-MUSCLE connection, than weight of the dumbbells that contributes to an excellent result.

ARM EXERCISES : Total Time = 21 minutes.

A) Triceps -

1. Close grip dumbbell press = 3 sets : 10 reps per set.

2. Single dumbbell overhead press = 3 sets : 10 reps per set.

3. Elbow over head extension = 3 sets : 10 reps per set.

4. Bend over elbow side pull / extension = 3 sets : 10 reps per set.

B) Biceps -

1. Dumbbell inclined alternative curls = 3 sets : 10 reps per set

2. Standing dumbbell curls (wide) - ISOMETRIC = 3 sets: 9 reps per set (3 stage= 3+3+3 reps per set).

3. Standing dumbbell curls (close) = 3 sets : 10 reps per set.

4. Side Hammer Curls = 3 sets : 10 reps per set.

5. Isolation Dumbbell Curls = 3 sets : 20/30/40 reps per set with light weight.

C) Forearms -

1. Front Hammer Curls = 3 sets : 10 reps per set.

2. Dumbbell wrist Curls = 3 sets : 10 -15 reps per set.

Rest Period Between each Set = 20-30 secs.

Rest Period Between Each Exercise = 60 secs.

Must sip sufficient plain water during rest period to keep body hydrated.

For Demo Video in HINDI please watch my YouTube channel :  #fitnessfun50 

For ARM EXERCISES  demo video (English), please click on the link provided below :

https://youtu.be/zGOilKs5yEU

How To Develop A Muscular & 'V' Shape BACK - At Home : Exercises for 50 years & above Age group (With Demo Video).

Our BACK has the most number of muscle groups , some major muscles that defines a developed back are:   TRAPEZIUS , RHOMBOID minor & major and  LATISSMUS DORSI  . Developing thicker back muscles with a 'V' shape is not as difficult as you might think. It's all about doing the right moves consistently. For all those who are 50 years & above , now is the time to get going.

The lean muscle growth will happen if you follow a plan & stick to it with patience, its how results come. Just be sure to get proper nutrition and get 7-8 hours of sleep to maximise your hormones.

For those above 50 years of age, if you want get a bigger back you have to use light weights. Heavy weights alone will not be enough to build your best back since using them exclusively will cost you a chance to get a full contraction on your lats, a prerequisite for optimal back development. The importance of this lies in the fact that when we train with pulling exercises we tend to never reach a full contraction. Your highest effort is needed to reach a full contraction of the muscle & hold it for a split second.

Along with the light weights I have incorporated one ISOMETRIC CONTRACTION - 3 stage contraction technique, which is considered best for older men for losing fat & develop lean muscles on the target area. Peak tension in this exercise occurs in the middle of the rep whereas the tension tops out in the end of the exercise. Muscles do not grow only through progressive overload of tension. They can grow through more focused tension and that comes through a better overall contraction of the muscles targeted.

Full Body  WARM-UP  before start of day's Exercise Routine & Full Body COOL DOWN after completion of day's Exercise Routine is a must, for minimising injury.

BACK EXERCISES : Total Time = 17 minutes.

1) Romanian Dead Lift = 3 sets : 12 reps per set.

2) Single Arm Dumbbell Row = 3 sets : 12 reps per set.

3) Bent over Double Arm Row (ISOMETRIC) = 3 sets : 09 reps per set (3 stage per set : 3+3+3).

4) Dumbbell Lat Pullover = 3 sets : 10 reps per set.

5) Bent over Dumbbell Arm Burnout Row = 3 sets : 20-25 reps per set (with lighter weight).

Rest Period Between each Set = 30 secs.

Rest Period Between Each Exercise = 60 secs.

Must sip sufficient plain water during rest periods to keep body hydrated.

Back Exercise Routine Period = Thrice a Week (with min. 1 day rest in between).

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For BACK EXERCISES  demo video (English), please click on the link provided below :

https://youtu.be/UL4sWuB786k

DEVELOP SHOULDER MUSCLES AT HOME : LEVEL 1 & 2 - Exercises for 50 years & Above Age Group (With Demo Video).

Bold Shoulder muscles, a well built Chest with wide Lats & a trimmed Waist gives your upper body that "V" shape.  Well built DELTOIDS (major muscle that wraps the shoulder joint) look great in everything that you wear. 

Deltoid workouts are worth the investment. Basically any upper body or core exercises involve your shoulders. Strengthening these delts will enhance your strength and ability to do a ton of different exercises & activities. Also, boulder shoulders helps with posture, so you look confident & prevent injury.

All you need is a pair of dumbbells & you will build some nice DELTS. 

As we age , it gets harder to build muscles, so to shred FAT from your targeted area and build muscle that too with lighter weights looks difficult,  in Shoulder Routine , I have  incorporated RESISTANCE / ISOMETRIC training (3 Stage) into your weekly workout program. If you put your mind to it, you will see fantastic results & build muscle even after 50 years of age & that too with lighter weights.

I have divided the shoulder routine in to two sections : 

LEVEL-1 : Basic exercises , these are same exercises as mentioned in LEVEL-2, but with much lighter weight , for first timers , to slowly gain strength , set Range of Motion , Breathing technique & develop Mind-Muscle connection. Level-1 routine to be done thrice a week , for 4 weeks. This will be of a great assistance in performing the LEVEL-2  routine with perfection & positive result.

LEVEL - 2 : Advance exercises with comparatively heavier weight & with couple of  ISOMETRIC - 3 stage resistance exercises, for those who had completed 4 weeks of Level-1 routine. Here we target the muscles with stress and resistance for their development. 

In the demo video (link provided below) though I have used dumbbells of weight 6 kgs. each, you can use dumbbells of weight with which you can do max 10-12 reps in which the last 2 reps you feel the burn in your targeted muscle.

Full Body  WARM-UP before start of day's Exercise Routine & Full Body COOL DOWN after completion of day's Exercise Routine is a must, for minimising injury.

LEVEL- 2 Exercises : Total Time = 19 minutes.

1) Dumbbell Overhead Press - ISOMETRIC ( 3 stage) = 3 sets x 10 reps per set ( 4+3+3).

2) Dumbbell Upright Rows = 3 sets x 10-12 reps per set.

3) Arnold Press (slow) = 3 sets x 10 reps per set.

4) Dumbbell Lateral Raise - ISOMETRIC (3 stage) = 3 sets x 09 reps per set (3+3+3).

5) Bent Over Reverse Dumbbell Fly (with very light weight) = 3 sets x 15-20 reps per set.

6) Side Dumbbell Contraction Shrugs = 3 sets x 10 reps per set.

7) Front Dumbbell shrugs = 3 sets x 12-15 reps per set.

Rest Period Between each Set = 30 secs.

Rest Period Between Each Exercise = 60 secs.

Must sip sufficient plain water during rest periods to keep body hydrated.

ADVANCED Chest Exercise Period (LEVEL-2) = Thrice a Week (with min.1 day rest in between).

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For SHOULDER EXERCISES  demo video (English), please click on the link provided below :

  https://youtu.be/dhky5eWOZdg

BUILD PERFECT CHEST MUSCLE AT HOME - LEVEL 1 : Basic Exercises For 50 years & above age group (with demo video).

                                       

There are variety of exercises for a particular body part, one should try to adopt that which suits your body structure & capacity to perform that particular exercise with results. 

Myself will be discussing & demonstrating only those exercises that I do and got result to my satisfaction. Considering the age group, I have done few modifications in techniques those have been incorporated in my routine for better effect on targeted muscle, which are in my DEMONSTRATION VIDEO (Link provided below).

The PECTORAL or Chest Muscles  are mainly categorised in 3 sections :

1. Pectoralis Major - it serves to flex, extend & rotate the humorous , the long bone of the upper arm.

2. Pectoralis Minor - it serves to stabilise the scapula, the large bone of the shoulder.

3. Pectoral Fascia - is a thin layer of tissue extending towards the latissimus dorsi muscles on the back.

Therefore, any chest exercise is a COMPOUND EXERCISE that work multiple muscles groups at the same time , like- triceps , biceps , shoulder muscles , lats etc. There are multiple benefit of  a COMPOUND EXERCISE - burning more calories, improving intramuscular coordination, elevating heart rate, improving strength & growing more muscle mass. 

For men who are 50 years old or above, a droopy, sagging chest is not something that one desires. Guys want to puff out their chest , stand tall and be proud that their chest sticks out farther than their belly. 

This blog is all about how to have a well toned chest shape through exercises that can be performed at your HOME. 

Considering most of you as beginners, have divided the chest routine in TWO LEVELS :

A) Chest Exercises - Level 1 : consists of basic simple exercises with light weight for growing shoulder & arm (tricep & bicep) strength,slowly building up the form(range of motion & breathing technique) to perform the ADVANCE  exercises in Level 2. This Level-1, is a must for all those who are not into regular physical training or are first timers.

B) Chest Exercises - Level 2 (next blog) : for shredding chest fat & muscle development , giving your chest the right shape.

For beginners , a good rule of thumb is to start with a light weight that you can comfortably do 10-15 repetitions in one set. If you feel stable & comfortable , increase the weight for the 2nd & 3rd set. You should feel the burn during the last few repetitions, but never feel unstable. Drink water between sets & stop the workout if you feel lightheaded, dizzy or unwell. For any exercise with weight, the range of motion & momentum along with correct technique & breathing are most vital for good timely positive results.

Lets start with LEVEL 1 - CHEST EXERCISE :

Requirements : 

- Airy & bright room .

- Track pants / sports short.

- Round neck T-shirt / Gym vest - cotton.

- Gym / Yoga mat - non-skid & min 13 mm thick.

- Dumbbell sets - 2kg , 3kg / 4 kg. (In basic routine do not focus on much weight).

- A long mirror ( if possible) to check your form.

The Chest Exercise Chart - Level 1 :  (5 exercises for 15-17 mnts.). Warm up & Cool down exercises are to be done at the start of the Day's Exercise Routine & after completion of the same routine ,respectively.

1)  Wall Vertical Push-ups : 3 SETS : 10 reps per Set . 

2)  Incline Push-ups : 3 SETS :10 reps per Set.

3)  Dumbbell Press : 3 SETS :10 reps per Set.

4)  Dumbbell Fly : 3 SETS :10 reps per Set.

5)  Over Head Dumbbell Pull-over : 3 SETS :10 reps per Set.

You can also start initially with 5-8 reps per Set.

Rest Period Between each Set = 30 secs.

Rest Period Between Each Exercise = 60 secs.

Level - 1  routine Period = Thrice a Week (with min. 1 day rest in between) , for 4 weeks. Reps per Set can be gradually increased as you progress.

NOTE : After first day's workout you may have body /muscular pains, that's very much normal , just take couple of days rest and start again, slowly the body/muscular pains will go off. 

For the CHEST EXERCISE ( Level-1) demo video, please click on the link provided below :

   https://youtu.be/U-hYGB3Qu2c