HOMEWORKOUT ROUTINE
Here is your 6-day no-equipment home workout routine.
Day 1 – Push (Chest, Shoulders,
Triceps)
3 Rounds:
1. Normal Push-ups – 12 reps
Get into a straight-arm plank. Lower your chest until just above the ground, then push back
up.
Targets chest and triceps.
2. Incline Push-ups – 12 reps
Place hands on a raised surface (bed/chair). Lower your chest and push up.
Easier version for chest activation.
3. Pike Push-ups – 10 reps
Form an upside-down V with your body. Lower your head toward the ground and push up.
Targets shoulders.
4. Diamond Push-ups – 8 reps
Form a diamond shape with your hands under your chest. Lower yourself and push back up.
Hits triceps hard.
5. Wall Shoulder Taps – 20 taps (10 each side)
In push-up position, lift one hand and tap the opposite shoulder while keeping hips stable.
Finisher:
Push-up Hold at Bottom – Max time
Lower into a push-up and hold just above the floor. Builds endurance and strength.
Day 2 – Legs + Core
3 Rounds:
1. Bodyweight Squats – 20 reps
Stand shoulder-width. Lower your hips down and back, then return up.
Works thighs and glutes.
2. Glute Bridges – 15 reps
Lie on your back, knees bent. Push hips up, squeeze glutes, and lower down.
Targets glutes and lower back.
3. Bulgarian Split Squats – 10 each leg
Rest one foot on a chair behind you. Bend the front leg until thigh is parallel to floor, then
rise.
Improves leg strength and balance.
4. Wall Sit – 45 seconds
Sit against a wall with knees bent at 90 degrees. Hold the position.
Burns thighs.
5. Calf Raises – 25 reps
Stand tall, raise your heels, hold for 1 second, and lower down.
Builds calves.
Core Finisher:
Plank – 1 minute
Bicycle Crunches – 20 reps (10 each side)
Lie down, bring elbow to opposite knee, switch sides.
Leg Raises – 15 reps
Lie on back, legs straight. Raise up and down slowly.
Day 3 – Pull (Back + Biceps)
3 Rounds:
1. Superman Hold – 30 seconds
Lie on stomach, lift arms and legs off the ground. Hold the flying position.
Strengthens lower back.
2. Superman Pulls – 15 reps
Same position. Pull your arms back like you're rowing, then stretch them forward.
Upper back activation.
3. Backpack Bicep Curls – 12–15 each hand
Fill a backpack with books. Hold straps and curl like a dumbbell.
Targets biceps.
4. Towel Rows on Floor – 12 reps
Lie face-down, hold a towel with both hands. Pull it toward your chest and squeeze shoulder
blades.
Back activation.
5. Reverse Plank – 30 seconds
Sit, hands behind, lift your hips and hold a straight-line posture.
Works back, arms, core.
Finisher:
Wall Angels – 15 reps
Stand against wall, arms at 90 degrees. Slide arms up and down while touching wall.
Improves posture and mobility.
Day 4 – Core + Cardio
4 Rounds:
1. High Knees – 30 seconds
Jog in place, lifting knees high.
Cardio and core.
2. Plank Shoulder Taps – 20 taps (10 each side)
From plank, tap opposite shoulder while keeping hips still.
Core stability.
3. Russian Twists – 20 reps (10 each side)
Sit with feet slightly lifted, twist torso and touch floor side to side.
Targets obliques.
4. Mountain Climbers – 30 seconds
From plank, run knees toward chest quickly.
Cardio and core.
5. Flutter Kicks – 20 reps
Lie down, keep legs straight, kick them up and down.
Lower abs.
Finisher:
Plank Hold – Max time
Day 5 – Full Body Strength
3 Rounds:
1. Push-ups – 15 reps
(Same as Day 1)
2. Squats – 20 reps
(Same as Day 2)
3. Pike Push-ups – 10 reps
(Same as Day 1)
4. Plank to Push-up – 12 reps
Start in forearm plank, push into full plank (one arm at
a time), then return.
Full-body coordination.
5. Jump Squats – 10 reps
Squat down, then jump up explosively. Land softly and
repeat.
Legs and cardio.
Finisher:
Wall Sit (30 sec) + Push-up Hold (30 sec)
Do one after the other with no rest.
Day 6 – Recovery + Flexibility
(Active Rest)
1. Arm Circles – 1 min
Rotate arms forward and backward.
Warms up shoulder joints.
2. Cat-Cow Stretch – 1 min
On all fours. Arch your back up (cat), then dip it down (cow).
Improves spine mobility.
3. Hip Openers – 1 min
Sit in butterfly stretch or do deep lunges side to side.
Relieves tight hips.
4. Downward Dog to Cobra – 1 min
From plank, lift hips up (downward dog), then lower hips and lift chest (cobra).
Full body stretch.
5. Forward Fold – 1 min
Stand tall, fold forward and try to touch your toes.
Stretches hamstrings and lower back.
6. Shadowboxing or Light Walk – 10–15 min
Move your body lightly. Stay active without intensity.
| Thank You |
