Hey everyone! Here’s a quick home workout to try with no equipment and weights, let us know what you guys think!
1. Pushups / Weighted Pushups, 4 sets of 10-12 reps
Keep your shoulder blades pinched and retracted. Don’t lock out at the top all the way for more muscle tension.
2. Tricep focused push-up, 3 sets of 8-10 reps
This is a harder variation for more tricep activation, can also be done on your knees to make this easier. Make sure to squeeze at the top for this one!
3. Decline pushups, 3 sets of 8-10 reps
Targets the lower chest. Keep your core tight and maintain a straight line from torso to legs. Can adjust the elevation to make it easier / harder.
4. Single arm chest flies, 3 sets of 15 reps.
Elevate your upper back with anything laying around the house. Have a slight bend in the elbows and squeeze at the center. Weight is not important here!
5. Kneeling push-up complex, 1 set of 10-10-10.
This will be the chest finisher. On your knees perform 10 reps from the bottom to midway way of the push-up, then perform 10 reps from midway to lockout of the pushup, and finally 10 reps with full range of motion.
6. Kneeling Nordic Push-up, 4 sets of 8-10 reps
Have your palms below eye level, bring elbows in and down to chest level and press back up. Weight can be added to make this harder as well.
7. Floor press, 3 sets of 10-15 reps
Grab anything relatively heavy laying around the house. Bring elbows into your lats and press back up.
8. Tricep kickbacks, 3 sets to failure
Grab anything with a handle laying around. Keep elbows locked into your hips and squeeze at the top.
Looking to make a change and become the best version of yourself? If so, DM us and we will get you started on a free diet/ workout plan tailored to your goals!
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