11/01/2024, 21:02 At Home Full Body Workout (No Equipment) » Workout Routine Created By Kuzey

AT HOME FULL BODY WORKOUT (NO EQUIPMENT)

WORKOUT / AT HOME, FULL BODY, STRENGTH / BEGINNERS

EXERCISE 1
ARM CIRCLES 3 12 30"
SETS REPS REST
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 2
WALL SLIDES 3 12 30"
SETS REPS REST
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 3
PUSH-UP 4 12-12-12-12 60"
SETS REPS REST
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 4
BODYWEIGHT SUMO SQUAT 3 15-15-15 45"
SETS REPS REST
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 5
PLANK LEG LIFT 3 12-12-12 45"
SETS REPS REST
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 6
MOUNTAIN CLIMBER 3 12-12-12 45"
SETS REPS REST
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 7
SUPERMAN 3 12, 12, 12 45"
SETS REPS REST
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 8
DEAD BUG 3 -12-12-12 45"
SETS REPS REST
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 9
TRICEPS DIPS ON FLOOR 3 10-10-10 45"
SETS REPS REST
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 10
BICEPS LEG CONCENTRATION CURL 3 10, 10, 10  45"
SETS REPS REST
Equipment: Full Gym, NO EQUIPMENT

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11/01/2024, 21:02 At Home Full Body Workout (No Equipment) » Workout Routine Created By Kuzey

FULL BODY WORKOUT AT HOME WITHOUT EQUIPMENT

At Home Full body program; It is designed to work in harmony with all muscle groups with
a focus on Core Strength, Balance, Cardio Endurance, Mobility and Flexibility.

WARMING UP AND STRETCHING

Warm-up helps prepare your body for aerobic activity. Because the main purpose of
warming is to prepare your whole body for training. With a proper warm up exercise and
stretching routine the elasticity and flexibility of the tendons and ligaments are increased.
Warm-up and stretching is an activity that does not take much time, even a 10-15 minute
stretching routine will help you avoid injury. For this reason, before starting any exercise
program, warm-up movements and then stretching movements should be done.

HOW TO DO
You can apply this program at least 2-3 times a week for 1-2 months.

Your muscles may be sore in the first days after your workout. This is completely normal as
your muscles are weak and uneducated. Gradually increase the set and reps levels a few
days after practicing the moves. In this way, you can strengthen your muscles and reach a
fit appearance in a shorter time.

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