Full body workout in home | Workout for bodybuilding | Full body workout 2020

Full body workout in home | Workout for bodybuilding | Full body workout 2020.

You all might be knowing about what is happening worldwide. Due this very reason many institutes and gyms are been closed and honestly every guy knows how much they are going to workout by staying at home. Whatever might be the reason, everyone should at least do simple and not so intense exercises everyday.
 
So if you don't believe in giving excuse and wish to do hard work, whatever be the situation then you have came to the right place. In this article we will discuss and information regarding some exercises that you can do to maintain your physique. The only tools you might require for the exercises are a backpack with some heavy books in it and a water bottle of minimum capacity of 2litres. So here exercises for your full body workout at home.

Dedication (illustration)

Note:-

Demonstration of any kind of exercise is mentioned the article due to some reasons. If you have been in fitness for long time then you might know all of the exercise without equipment, even those exercise which are not mentioned here. If you want then you can proceed to read. 

Exercise 1 (Warm Up)

The first and foremost exercise before the actual workout should be warm up exercise. Warm up exercise has many benefits of its own and also reduces the chance of getting an injury while performing the actual workout. Simple squats, stretching, wall/knee push ups and plank would be great exercises for warm up.

Warm Up exercises

Exercise 2(Squats)

Squats are one of the best exercise if you want to build strength in legs. While performing squats muscles such as Quads and Gluteus are used. This exercise is also good if you want the strengthen your core. 

Method :

This squat is not the old kind of squats. In this exercise we will be needing a backpack as a free weight instead of dumbbell or barbell. Put some books according to your capacity and wear the backpack and start performing squats. You have to perform 3 sets of 10 reps of this exercise.

Squats with Backpack

Exercise 3(Lunges) 

Okay so this one might seem out of logic but you have to perform lunges without and weights to hold in the hands. There will be free weights used but in the form of backpack or 2 liter water bottles. Lunges involve most of the muscles of leg for performing it. It is overall a great exercise for strengthening the legs.

Method :

This exercise is very simple. It the same lunges but with different position of weights. In this lunges instead of dumbbell or barbel we will be using water bottles of 2 liter capacity fully filled. If you have dumbbell or barbel at home then there is no problem, you can also use that also. So Grab the mid section of the water bottle like the handle of a dumbbell in both of hte hands and start performing lunges as usual. 10 steps for 4 Sets.

Lunges

Exercise 4 (Push Ups)

Push up is not only an exercise but an icon of fitness and bodybuilding also. Most of the people associate push ups only with bodybuilding but it has its many benefits of its own. Push Up involves most of the muscles of the body above the abdomen which makes it a great exercise.

Method :

Like the second exercise you need to have a backpack for this exercise. As the backpack will make you exert more force which will good to fatigue the muscles. Perform simple and Diamond push ups each of 3 set and 10 reps

Push Ups

Exercise 5 (Pull Ups) 

Pull ups are also amazing exercise after push up for upper body workout. It involve shoulder muscles, muscles of arms, back muscles.

Method :

Again you have to use the same backpack and need a rigid support to perform this exercise. Please do not perform pulls up there is no rigid support at your place or the support to hold on is weak. Wear the bag and perform pull ups. 10 reps 3 sets.

Pull Ups

 

Exercise 6 (Crunches)

For crunches you do not need a backpack or water bottle. Crunches is a great exercise for strengthening your lower abdomen.

Method : 

Same old fashion crunches. Nothing new in this exercise.

Crunches

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