You don’t have to work out or go to the gym to build muscle. This weight-free workout will pump your muscles and requires no equipment. You can do 10 reps or, if necessary, more than 15-20. You can do the exercise daily even if your weight training is not done at home.
Thighs
Move forward, extending your right leg. Keep your back straight, and keep your head elevated. Next, squat down until your right thigh touches the ground. Then, pause and then return to the starting position. Do sets for each leg.
Triceps
With your hands behind you on a chair or other low item, place your legs forward in the knees. Continue to lower your arms until they are parallel with the ground.
Then, pause and push back to your starting position. The workout can be repeated more than 10 times.
Obliques
Place your hands behind your head and lie on the back, with your knees bent.
Keep your head up, raise your shoulders, and then turn to the left. Now pause, and then slowly lower yourself. Then twist your way to the right for the next time.
Cavies
The ball of your left leg should be placed on a step. Your right leg should remain in the air. Proceed to raise your feet on the toes. Pause and lower your feet. Repeat the process with each foot.
Reverse
Keep your legs straight and keep your hands between the head and toes. Keep your back straight and lower the waist until the top of the body is parallel to the ground. Then, pause and then return to the starting position.
Biceps
Lie down and bend your left elbow. Then, grab the left wrist using the right hand. For support, place your left elbow against the left knee. Next, curl your arm upwards, supporting it with the right hand. Take a break, and then go back to your starting position. You can alternate sets for each arm.
Abdominals
Place your legs slightly bent at the ends of the bench or surface and sit down.
Continue to bend your knees, then pull the arms into the chest. Take a moment to pause, and then go back to the starting position.
Chests and shoulders
Start in push-up position, with your palms facing inward. Keep your upper and lower body aligned. Next, extend your arms to the sides. Keep your arms straight and move down to return to the beginning position. For chests only, palms should be up by shoulders.