Can you get fit without going to gym ? For a portion of people going to gym might not possible, because of varied reasons. How can they take advantage of progressive overload without gym ? Is building huge arms without gym possible? The answer to all such questions and many more such questions is a Big YES !
You have a variety of exercises which you can do at home, garden, terrace or wherever you want.
Let’s classify the exercises according to muscle/s they target, so it would be easy for us to select exercises.
CARDIO
- Suryanamaskar
- Mountain Climbers
- Skipping
- Burpees
- Jumping Jacks
CHEST
- Push Ups, all variations
BACK
- Pull Ups, wide grip.
- Push Ups
SHOULDERS
- Pull Ups
- Push Ups, shoulder variation
- Hand stand
LEGS
- Squats
- Lunges
- Calf Raise
- Hip Thrusts
ARMS
- Push Ups
- Push Ups, elbows close.
- Pull Ups
- Chin Ups
ABS
- Planks
- Crunches
- Leg Raises (Hanging if possible else lying down)
- Dead Bugs
- Lying Toe Touch
- Hip Thrusts
You may find same exercise being listed under various heads, that’s because the same exercise works out those muscles.
We should also include any other forms of physical activity like running, swimming, sports, cycling etc. depending upon our likes and dislikes. After certain time period, say six months to one year, one may benefit from extra pair of dumbbells. With the help of a pair of dumbbells, we can take the progressive overload to next level, and we can add lot of other goal oriented exercises.