What if I tell you that you can stay fit and fine even during the lockdown, and it doesn’t matter if you’re a gym-goer or a newbie just follow my footsteps of this article i.e. “Home workout for 30 minutes” and in the end, you’ll learn new moves and gain new habits. But I’d like something really important…

Currently, the people from all around the world are suffering from many things such as some are suffering from COVID-19 i.e. the people who are the victim of coronavirus, while some are suffering from this boring quarantine period and on the other hand, there are few people who don’t care that much and are irresponsible against this calamity. However, the government and authorities are constantly emphasizing and motivating people to STAY AT HOME, so that the progress and number of the victims of this virus can be pulled down as much as possible.

Now, there are millions of fitness freaks who are stuck at home and they are unable to get trained at home and there are few people who are feeling bore during this period, so, here Myself Manjeet Ahuja would like to suggest you that why don’t we people obtain this time fruitfully and develop a new habit to stay fit and healthy at home by working out just for 30 mins/a day. Sound’s interesting right and even you might be wondering that how? Alright, so here’s the deal in today’s blog I’ll teach and suggest you few moves which can really help you to STAY FIT AND HEALTHY AT HOME.

Ciao! (Hello in Italian)

STAYING HEALTHY at HOME means to hit some exercise at home and staying healthy. The work out consists of YOGA, RUNNING, JOGGING, WALKING, etc. In further explanation, I’ll recommend a few exercises by which you can stay healthy just by performing all of them in a specific time period.

So now, First things first:

• YOU SHOULD BE MOTIVATED
• YOU SHOULD HAVE THE DESIRE TO DO SOMETHING
• YOU SHOULD BE CONSISTENT
• YOU WILL HAVE TO IGNORE THE EXCUSES

Ready?! Ready to see yourself healthy in few days?!

I’ve studied many pieces of research and following to that there’s a topic called Muscle Confusion in Fitness Industry and as it’s a very lengthy topic I won’t suggest you read the whole theory or something like that but following to that study it simply means that the “Progress of your workout will be declined if you continue the same exercise every day, thus according to that I’ve divided the schedule in 3 days/a week.

Key points which should be taken into consideration:

SESSION TIME: 30-35 minutes approximately

SESSION DAY’S: Alternate days in a week

REST PERIOD BETWEEN SETS: 1-2 minutes max

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Day 1 (UPPER BODY):

Exercise no.: 1 PUSHUPS

TARGETTED MUSCLES: PRIMARILY – CHEST, SECONDARILY – TRICEPS, SHOULDER, TRAPS AND ABS

SETS*REPS: 3 sets and 8-12 reps/per set

Movement or way of doing:

1. Get down on your knees on the floor
2. Now, lay upside down on the floor and keep your legs straight
3. Place both of your hand’s bit below to the shoulder and near your chest
4. Steadily, Push your whole body by your hands
5. Try to keep your whole body straight

Don’ts:

1. Do not be in a pike position i.e. do not keep your hips and making a mountainous posture
2. Do not keep your hips all the way down while lifting
3. Avoid making a “C” posture

Exercise no.: 2 Diamond Pushups

TARGETTED MUSCLES: PRIMARILY – CHEST & TRICEPS, SECONDARILY – BACK, LATS, SHOULDER

SETS*REPS: 3 sets and 8-10 reps/per set

Movement or way of doing:

1. Get down on your knees
2. Keep your hands together and make a diamond structure or keep a close grip keeping a gap of 1-2 inch max between hands
3. Your hands must be parallel to the chest
4. Now steadily push up your body and do push up movement
5. Repeat…

Don’ts:

1. Don’t keep your hands parallel to abdomen or neck or face

Exercise no.: 3 Superman Pull

TARGETTED MUSCLES: PRIMARILY – BACK, SECONDARILY – HAMSTRING

SETS*REPS: 3 sets and 8-10 reps/per set

Movement or way of doing:

1. Lay upside down on the floor
2. Now keep your hands near you hips
3. Move your hands towards up but you don’t have to lift your hands the distance between palm and floor should be 2-3 inch and along with that try to lift your legs and upper body as if you’re falling from the sky
4. The whole hand thing and movement should be done together
5. Repeat…

Don’ts:

1. Don’t stick your hands near hip, just follow the flow and do it in correct posture

Exercise no.: 4 TRICEP CHAIR DIPS

TARGETTED MUSCLES: PRIMARILY – TRICEPS, SECONDARILY – BACK, LATS

SETS*REPS: 3 sets and 12-15 reps/per set

Movement or way of doing:

1. Sit straight on a chair
2. Keep your legs straight
3. Keep both your hands near your hips
4. Now, keeping your back straight just drag your upper body bit forward
5. Steadily and in a controlled manner let your body fall down but not to go all the way down just till your wrist elbow and shoulder shall be in a 90-degree angle
6. Now, push your body up
7. Repeat…

Don’ts:

1. Don’t go too much down
2. No need to let your body free that much that your hips falls down on the ground
3. Don’t keep your hands so much apart from your hips
4. Don’t keep your legs all the way straight, keep it bit bent

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Day 2(LOWER BODY):

Exercise no.: 1 SQUATS

TARGETTED MUSCLES: PRIMARILY – GLUTES(HIPS) & HAMSTRINGS, SECONDARILY – QUADRICEPS

SETS*REPS: 3 sets and 15 reps/per set

Movement or way of doing:

1. Stand straight
2. Steadily, go down keeping your hips back
3. Keeping your hips back push forcefully by squeezing your hips up
4. Repeat…

Don’ts:

1. Try not to keep your knees all the way front and if you’re unable to make it properly you are permitted to take help of a bar or any straight pole

Exercise no.: 2 LUNGES

TARGETTED MUSCLES: PRIMARILY – HAMSTRINGS & QUADRICEPS, SECONDARILY – GLUTES

SETS*REPS: 3 sets and 15 reps/per set/each side of the leg

Movement or way of doing:

1. Stand straight
2. Steadily, lift your one leg stretch your leg front as if you’re walking but NOTE: FEET-KNEE-GLUTES(HIPS) MUST BE IN 90-DEGREE ANGLE
3. Now, with the same movement bring your other leg front
4. Repeat…

Don’ts:

1. Do not stretch your either legs all the way to the front it must be not too much back or not too much front

Exercise no.: 3 BRIDGE

TARGETTED MUSCLES: PRIMARILY – GLUTES, SECONDARILY – ABS, HAMSTRING

SETS*REPS: 3 sets and 20 reps/per set

Movement or way of doing:

1. Lay down on the floor
2. Now, bend your knees a bit
3. Give a thirst or push to the hips and imagine as if someone is pulling you up with rope
4. Again put your body down
5. Repeat…

Don’ts:

1. Do not keep your legs all the way straight
2. Don’t try to lift your full upper body

Exercise no.: 4 CALF RAISES

TARGETTED MUSCLES: PRIMARILY – CALF, SECONDARILY – HAMSTRINGS & QUADRICEPS

SETS*REPS: 3 sets and 20 reps/per set

Movement or way of doing:

1. Find a step
2. Keep your half feet on the floor and half in the air
3. Now, push your body by a toe
4. Then let your body go all the down and imagine as if you’re changing the gear of a bike
5. Repeat…

Don’ts:

1. Do not bend your legs or upper body

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Day 3(ABDOMEN AND CARDIO):

Exercise no.: 1 JUMPING JACKS

TARGETTED MUSCLES: PRIMARILY – FULL BODY

SETS*REPS: 3 sets and 25 reps/per set

Movement or way of doing:

1. Stand straight
2. Jump and apart from your legs fully along with it bring your hands in short your shoulders should be near your ear and keep your hands straight
3. And rapidly again in a standing position
4. Repeat…

Don’ts:

1. Try not to do it slowly because it is HIIT Exercise i.e. High Intensive Interval Training exercise

Exercise no.: 2 CRUNCHES

TARGETTED MUSCLES: PRIMARILY – Abdomen, SECONDARILY – Spine Flexion

SETS*REPS: 3 sets and 15 reps/per set/each side of the leg

Movement or way of doing:

1. Lay down on the floor with bend knees
2. Lift your upper body up, imagine as if you’re trying to touch your nose on a knee
3. Again, lay down and
4. Repeat…

Don’ts:

1. Do not keep your legs too far from your hips or too close it should be in a ideal distance

Exercise no.: 3 MOUNTAIN CLIMBING

TARGETTED MUSCLES: PRIMARILY – Lower Body and Abdomen

SETS*REPS: 3 sets and 10 reps/per set/each side

Movement or way of doing:

1. Come in a pushup position
2. Now, try to touch one side of your knee to an elbow while another leg will be straight
3. Immediately bring that same leg back and switch over to the other leg and do the same movement
4. Imagine if you’re climbing a mountain with both the legs at the same place
5. Repeat…

Don’ts:

1. Do not do it very slow and try to do it rapidly

Exercise no.: 4 PLANK

TARGETTED MUSCLES: PRIMARILY – Whole body & Core

SETS*DURATION: 3 sets and 45 seconds/per set

Movement or way of doing:

1. Come in the pushup position
2. Now, Instead of keeping your palm on the floor keep your elbow down and keep your body straight accordingly
3. Hold it for the specific time period i.e. 45 seconds and NOTE: You’ll keep your upper body tight as much as possible.

Don’ts:

1. Do not bend your legs or upper body and try to keep the whole body straight

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Thank you for listening to me!

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-Manjeet Ahuja

Certified Fitness Trainer