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Chin should not be placed on the chest.Ħ) Roll back down to the starting position.
Workout routines for weight loss at home how to#
See VIDEO instructions on how to do sit ups correctly.ġ) Lie on your back with your knees bent and your feet flat on the floor.Ģ) Place your finger tips behind your ears.ģ) Now place your elbows out to the side.Ĥ) Tighten your abs and raise your body up towards your knees, shoulders should be lifted off the floor.ĥ) Keep you head looking straight. ġ) Place your back, shoulders, upper back and head against a wall.Ģ) Your feet should be flat on the ground hip width apart.ģ) Slowly slide your back down the wall until your hips and knees bend at a 90 degree angle.Ĥ) Hold for the required amount of time indicated for the workout.ĥ) Straighten your legs slowly and come back to a standing position against the wall. See VIDEO instructions on how to do the wall sit exercise. See VIDEO instructions on how to do a lunge properly.ġ) Keep your upper body straight, with your shoulders back and relaxed and chin up with core tight.Ģ) Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle.ģ) Push back up to the starting position. How To Do Jumping Jacksġ) Stand and stretch the muscles of your legs and arms.Ģ) Place your hands down by your side and stand with your feet together.ģ) Bend your knees slightly, jump up and raise your arms above your head.Ĥ) Reverse the motion by jumping back to the starting position. Do not pull your head up or lock your fingers.ģ) Place your elbows to the side and push the small of your back into the floor to pull in your core.Ĥ) Tilt your chin slightly, leaving a few inches of space between the chin and chest.ĥ) Roll your shoulders off the floor and pull in your core.Ħ) Keep your lower back on the floor and lift your shoulders about 4 inches.ħ) Hold for a moment at the top then slowly lower back down. See VIDEO instructions on how to do a crunch correctly.ġ) Lie flat on your back, knees bent and feet on the floor, hip width apart.Ģ) Place your hands at the back of your head. See VIDEO instructions on how to do a plank correctly.ġ) Get into position as if you are about to do a push up with your forearm on the floor.Ģ) Ground your toes into the floor and squeeze your glutes.ģ) Neutralize neck and spine by looking at a spot on the floor a foot beyond your hands, with head in line with your back.Ĥ) Hold the position for the required time without compromising your breathing. See VIDEO instructions on how to do a squat correctly.ġ) With your arms down by your side, stand with your feet hip width apart.Ģ) Look straight ahead and squat down, keeping your knees in line with your feet.ģ) For balance lower into a squat raise your arms out in front of you.Ĥ) Tighten your glutes and core and keep your spine neutral at all times.ĥ) Squat until your hip is lower than your knees and never let your knees go over your toes.Ħ) Pause then squeeze your glutes as you move back to the starting position. Share on Pinterest Share on Facebook Share on Twitter How To Do Squats Here is a breakdown of your cardio workout week by week.ġst week: do 5 sets of a 30-second sprint followed by a 30-second jog.Ģnd week: six sets of a 35-second sprint followed by a 45-second jog.ģrd week: seven sets of a 45-second sprint followed by a 60-second jog.Ĥth week: eight sets of a 50-second sprint followed by a 45-second jog.ĥth week: seven sets of a 55-second sprint followed by a 30-second jog.Ħth week: six sets of a 60-second sprint followed by a 45-second jog.ħth week: five sets of a 65-second sprint followed by a 60-second jog.Ĩth week: six sets of a 70-second sprint followed by a 45-second jog.ĩth week: seven sets of a 75-second sprint followed by a 30-second jog.ġ0th week: eight sets of a 80-second sprint followed by a 45-second jog. If you are a beginner, 2 days a week is enough and over time get up to 5 days a week.Īs a beginner its ok to break up the workout through out the day into sections.įor advanced individuals, do the workout 5 days a week and repeat the circuit 5 times.
Workout routines for weight loss at home pdf#
Healthy Living Starts Here login learn more Scroll Below To See Written & Video Instructions Along With Our Printable PDF For The 10 Week No Gym Home Workout Plan & More!ġ) 9 exercises plus cardio plan for increased fat lossĢ) Instructions on how to perform each exerciseģ) Infographic with visual instructions to follow onlineĤ) Print PDF available at the end of the infographic 10 Tips To Get Amazing Results In 10 WeeksĤ) Print 7 day keto meal plan & cheat sheetĥ) Eat plenty of fruit and vegetables to boost fiber intakeĦ) Print 10 week workout below and do the workoutħ) Consume mostly water and cut down on alcoholĨ) Print healthy eating grocery list and shop smartĩ) Print meal plan template to keep you organizedġ0) Prep your meals Home Workout Plan Instructions