8 exercises for weight loss and muscle building at home

I will give you in this subject these easy and quick exercises that help you burn fat and build muscle even if you are within one meter of your bed.

There are days when training in the gym is the key to physical and psychological comfort after a day of hard work. Training, sweating, bathing .... All this makes you get rid of all the problems of today and make you feel and you were a new man .... There are also, days, when going to the lounge of the worst days of the week, especially when the hall is full and the smell of sweat emanating from every corner ... Such a landscape makes you carry your bag and return to the home and you are more depressed than before. No problem, you can go home but not to rest and watch TV .... You can gain muscle and lose fat at the same time and you are at home.

Do not believe me? All you have to do is try these simple home exercises and I will leave the results for you. You can build muscle plus fat loss away from people's noise and smell of their sweat.



 
1. Chest exercises

Apply these exercises to the superset group. Take rest for 3 minutes, then set the set 5 times.

Push ups from 10 to 15 repetitions
Pull ups as many repetitions as possible
Plank for 60 seconds
Exercise (Renegade Row) with 10 repetitions
2. Burn all body

Apply the exercises with the classification "A" and then perform the exercises with the classification "B" ... rest, then prepare the group according to the frequency shown

1 a. Dumbbell Lunge
1 b. Push-ups
3 sets, 8 to 12 repeat per set, 90 seconds rest between each set (superset)
2 a. Dumbbell Romanian Deadlift
2 b. Ab-Wheel Rollout
3 sets, 8 to 12 repeat per set, 90 seconds rest between each set (superset)
3a. Dumbbell Curl
3b. Dumbbell Shoulder Press
3 sets, 8 to 12 repeat per set, 90 seconds rest between each set (superset)
4A. Plank
4b. A Dip can be done using a chair
3 groups, as many repetitions as possible, plus at least 60 seconds for a plank. 90 seconds rest between each set (supersets)
3. Foot exercises

1 a. Body-Weight Squat
1 b. Lying Glute Bridge
It does not matter the number of the group. It is important to complete 10 repetitions per exercise ... 60 seconds rest between each group.
2 a. Reverse Lunge Exercise
2 b. Dumbbell Romanian Deadlift
4 sets, 10 repetitions per set with 90 seconds rest between each set.
3. Sit on the wall (Wall Sit)
Sit on a wall in the position of the slats until the leg with the thigh is a 90 degree angle, and the thigh should be parallel to the ground. Set one set to stay as long as possible in this position.
4. Cardio exercises

Do all exercises with a set of supersets ... rest for 2 minutes then repeat the set 5 times.

Jump rope (60 seconds)
Burpee exercises with 10 repetitions
Dumbbell Curl-To-Press with 15 repetitions
Bear Crawl for 60 seconds.
5. Belly exercises

1 a. Ab-Wheel Rollout
1 b. Superman hold
3 groups, 10 repetitions (carrying at least 30 seconds in a Superman exercise), 60 seconds rest between each set (superset)
2. Renegade Row Exercise
3 sets, 10 repetitions, 60 seconds rest
3. Plank exercise
3 sets, 60 seconds of tolerances, 90 seconds rest
6. Exercise the upper body

Look down to learn how to apply this exercise. 3 sets, 3 minutes rest between each set.
1. Exercise pressure
3 sets, 60 seconds as a workout, 60 seconds rest.
2. Plank exercise
3a. Body-Weight Squat
3b. Dumbbell Curl
3 sets, as many duplicates, 90 seconds rest between each set (supersets).
4A. Exercise (Dip)
4b. Pullup
5 sets, 5 to 10 repetitions, 45 seconds rest between each set (supersets)
Exercise 55: Apply 10 repetitions, rest 30 seconds. Then 9 repetitions, rest 30 seconds. Then 8 repetitions, and so until one recurrence.

Exercise the lower body

1 a. Body-Weight Squat
1 b. Dumbbell Romanian Deadlift
5 groups, 10 replicates (as many duplicates as possible for snaps), 90 seconds rest.
2 a. Walking Lunge
2 b. Lying Glute Bridge
5 sets, 20 repeat, 90 seconds rest between each set.
8. Back exercise

1 a. push up
1 b. Prone Back Extension
3 sets, 12 repetitions, 90 seconds rest.
2 a. Plank
2 b. Exercise (Prone Pressup)
3 groups, 10 repetitions (60 seconds for the practice of the plank workout), 90 seconds rest.
3. Staggered Romanian Deadlift
3 sets, 6 repetitions, 60 seconds rest.