Full body workout during lockdown without equipment

As I mention in previous post when i showed you Plan 1, today I’m going to show you Plan 2 which will focus to hit all muscle groups. This is a really good workout if you are a busy person, lazy or just want to train all your muscle in a single day. This workout plan will perform one single and repeated set for each exercise without break, for example; will start with 15 reps of squat jump than quickly jump in 15 reps of push-up to plank and so on, without rest between sets. If you are struggling losing weight, gaining weight, build muscle or resistance and you need a personalised diet, pop up for one of a monthly plan or go all in for the year plan. You will get better price and if you are not happy you can request a refund.

Plan 2 – Full Body

Exercise 1: Squat jump

Squat Jump | Jump squats, Squats, Exercise
Squat jump

I think we all know what a squat is and how to perform, in case you are not from Earth and have no idea what I am talking about check previous post for explanation or look at the previous animation. Basically is is same movement only that this time final position will be a jump than coming back with your hips close to the mat or floor.

Muscle worked: the quads, glutes, hamstrings, calves, abductors, adductors, spinal erectors, and lats.

Exercise 2: Push-up to plank

Push Up Guy GIF - PushUp Guy GettingFit - Discover & Share GIFs
Push-up plank

After performing a set of 15x push-ups, return to the final position and hold a plank. You should be pushing through your heels so your calves are lengthened and rolling your shoulders down your back so you’re not overengaging your trap muscles.

Muscle worked: Chest, shoulders, back, arms, core, quads, glutes, hamstrings.

Exercise 3: Mountain climbers

Mountain Climbers Gif - ClipArt Best
Mountain climbers

You start off in the standard push up position. To perform a mountain climber, pull your knees up to your chest, one at a time, in quick succession. You want to keep your body in a push up position all the way through the exercise, so don’t bob your hips up and down as you’re tucking your legs in. You will perform 15 reps for each leg which mean a total of 30 reps.

Muscles worked: Abs, obliques, quads, hamstrings, deltoids, arms, chest.

Exercise 4: The bridge

Lie on your back, knees bent, feet flat on the floor hip-width apart, arms relaxed at your sides. Lift your glutes off the floor, pushing with your heels, so your body looks like a straight line from your knees to your shoulders.

Muscle wored: Buttocks, Quads, Hamstrings, Core, schoulders.

Glute Bridge | Illustrated Exercise Guide

Those were the 4 exercises from workout Plan 2, but the workout session is not over yet. Your goal is to repeat all 4 exercises 3 times without rest or even go for 5 repetitions. Give it s shot and tell me how far did you go!

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