Hi there,
I am very out of shape and planning to resume working out (at home this time) after 6 months. All I have is a yoga mat, a yoga/balance ball, 15 kg weights, two sets of dumbbells and a 4 ft barbell. Is there any good workout program that you can recommend for me?
Thanks!
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06-03-2020, 11:47 AM #1
Workout program with basic equipments
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06-03-2020, 12:50 PM #2
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06-04-2020, 03:51 AM #3
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06-26-2020, 03:23 PM #4
I can recommend how you can organize your workout plan
Here's how I separated everything for you...
Purpose of equipment | region worked | name of exercise
๐โ๐จUse the balance ball to perform core exercise | abs and back | swiss ball crunches (change the range of motion), swiss ball backward stretch,
๐โ๐จUse the 4ft barbell to work your back and arms | back and biceps | bent over rows , bicep curls , upright rows
๐โ๐จUse the dumbbells and balance yourself on your back to press them (if the dumbbells are light, focus on squeezing the chest muscles, for mind-muscle connection) | chest | chest press, pec flyes
๐โ๐จUse the yoga mat to work your core on for floor exercises | abs and back | planks , mountain climbers, burpees
๐โ๐จUse the dumbbells to work your shoulders. | shoulders | lateral raises, anterior delt raises, rear delt raises
๐โ๐จUse the yoga mat to perform push-ups on.
๐โ๐จPerform body weight squats 3 sets until failure, no less than 25
I hope this helps!Marcus Morgan M.Ed, Exercise Science, Physiology
Owner of Home Fitness Galore
Fitness Equipment , CHEAP Custom Workout Plans , & Fitness Supplements
Website: https://homefitnessgalore.wixsite.com/personalworkoutplans
E-mail: homefitnessgalore@gmail.com
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