12 Week Without-Gym Home Workout Plan India Sport-mart

12 Week Without-Gym Home Workout Plan

12 Week Without-Gym Home Workout Plan...

How to maintain fitness without using the gym and without any equipment. Being fit can mean losing weight, gaining muscle, and more. If you talk about the benefits of doing a home workout plan, you will get more health benefits.
You are asking for fun mini-challenges or workouts that can be done at home with minimal equipment. Here we give you a fun little workout that is a 12 week home workout bundle that is sure to follow.

WORKOUT PLAN
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
20 Squats	10 Squats	15 Squats	35 Squats	25 Squats	40 Squats	Rest
15 Sec Plank	30 Sec Plank	40 Sec Plank	30 Sec Plank	60 Sec Plank	Rest	30 Sec Plank
25 Crunches	25 Crunches	30 Crunches	20 Crunches	30 Crunches	20 Crunches	Rest
35 Jumping Jacks	10 Jumping Jacks	50 Jumping Jacks	25 Jumping Jacks	55 Jumping Jacks	40 Jumping Jacks	Rest
15 Lunges	25 Lunges	25 Lunges	15 Lunges	60 Lunges	25 Lunges	Rest
25 sec Wall Sit	45 sec Wall Sit	35 sec Wall Sit	60 sec Wall Sit	45 sec Wall Sit	35 sec Wall Sit	Rest
10 Sit ups	35 Sit ups	30 Sit ups	55 Sit ups	40 Sit Ups	30 Sit ups	Rest
10 Butt Kick	20 Butt Kick	25 Butt Kick	35 Butt Kick	50 Butt Kick	20 Butt Kick	Rest
5 Push ups	10 Push ups	10 Push Ups	20 Push ups	30 Push ups	10 Push ups	Rest

This is a repetitive process above, but each activity is done in a different way every day. And, of course, meditation is good for managing stress after a workout.

Each workout and its benefits

Squatting is an exercise that mainly affects the lower parts of the body from the hip downward and is very helpful in strengthening the bones located in these parts.

Planking, it is beneficial for the whole body because it involves maintaining a certain position for the maximum time.

Performed with the aim of gaining flexibility and mobility of the abdominal muscles, crunchies are an exercise for the abdominal part of the body and this improves a person's sitting position.

The free flow of oxygen in the body along with achieving a normal heart rate over time, jumping up and down with your arms and legs apart pointing out (jacking jack) helps to achieve the former is.

Lungs, such as squats, are very beneficial for the lower parts of the body because they build strength and luck, among other important benefits.

They involve stretching out, while one leg kneeling from behind and the other leg straight forward.

It is attached to the back wall forming two right angles at the knees and hips.

Its main benefit is increasing the endurance of the muscles, not many more benefits to the muscles. Featuring up-and-down position without moving the legs, is an exercise to get a flat stomach.

The purpose of butt kicks is to improve the strings, strengthen the hamstrings. Push-ups, is a common and widely known workout highly recommended by Body Comp Gym for midsection and building.

The above-mentioned workouts repeated continuously for twelve weeks are a precise exercise away from the gym and that give you normal results.

Are you good at exercising every day?

Exercise is very beneficial for your normal life, which you should include in your weekly routine. To stay fit in a run-of-the-mill routine, exercise is important, which improves your overall well-being, and especially helps to reduce health concerns according to your age. Read More....

5different types of yoga and their benefits

Yoga is an ancient exercise system. Its roots are indeed ancient, and the modern world is adapting again, certainly different from its original nature. Read More....

« Previous Next »

Comments

Read other -

Volleyball/FIVB Volleyball Men's World Championship

FIVB Volleyball Men's World Championship: History, Winners & Records FIVB Volleyball Men's World Championship... The FIVB Volleyball Men's World Championship is the premier international volleyball tournament for senior men's national teams. Organized by the Fédération Internationale de Volleyball (FIVB) , the sport's global governing body, the championship showcases the highest level of volleyball competition and brings together the world's best teams in a battle for international supremacy. The tournament was first held in 1949 and has grown into one of the most prestigious events in international sports. Since 1962 , the championship has been conducted every four years, providing volleyball fans with unforgettable matches, remarkable performances, and historic moments. Over the decades, the FIVB Men's World Championship has played a significant role in the development and popularity of volleyball worldwide. N...

Cricket/Record/List of Cricket Records

List of Cricket Records | Fastest Test Runs Milestones | India-Sportmart Cricket Records List... Records have always attracted people. Setting a record in any field, especially in cricket or other sports, requires time, patience and good performance. Here is the list of all the records achieved by cricket players from golden ducks to most centuries. List of Cricket Records: ◾ Highest Strike Rate In ODI ◾ Most Runs as Captain In ODI ◾ Highest Batting Average In ODI ◾ Consecutive Centuries In ODI ◾ Fastest century in ODI ◾ Most Fifties In ODI ◾ Most Sixes In ODI ◾ Most Fours in ODI ◾ Lowest Score In ODI ◾ Fastest 1000 Runs In ODI ◾ Fastest 2000 Runs In ODI ◾ Fastest 3000 Runs In ODI ◾ Fastest 4000 Runs In ODI ◾ Fastest 5000 Runs In ODI ◾ Fastest 6000 Runs In ODI ◾ Fastest 7000 runs...

WPL/Cricket/five-wicket hauls

Five-Wicket Hauls in WPL (max-width- 640px)"> List of WPL Cricket Five-Wicket Hauls... In cricket, the taking of five or more wickets in an innings by a bowler, especially in T20 cricket where a bowler can bowl a maximum of 24 balls (4 overs). WPL (Women's Premier League) is a professional women's Twenty20 cricket league in India, held every year since its first season in 2023. In the three seasons played, six five-wicket hauls have been taken by six different bowlers. Check out the list of Women's Premier League Cricket Five-Wicket Hauls Here. Five-Wicket Hauls in WPL # Bowler Date Ground Team Opp Inns Ov. Runs WKts Econ Result 1 Tara Norris 5 Mar 2023 Brabourne Stadium Delhi Capitals Royal Challengers Bengaluru ...

Volley Ball

Detailed Information of Volleyball Game | India-Sportmart Detailed Information of Volleyball Game... If you also like to play volleyball, then you know about the detailed information of this game. In the early times, he used to call volleyball as Mintonet, which is one of the popular sports in India today. You must have noticed that the youth groups like to play volleyball in rural and urban areas. Because volleyball is a physical exercise recreational sport, and with less equipment, accessibility and less expenses which make the sport special, this sport is special. Volleyball in India is believed to have been brought to be around 75 to 80 years by some physical teachers of that time. He was trained in this game by going abroad and he spread the sport. You may be aware that the invention of the volleyball game in America in 1895 AD, the inventor of this sport is believed to be the physical director of the Young Men's Christian Association (Y M C A) William G Morgan...

Which is the most successful team in World Cup History?

Most successful team in world cup history Most successful team in world cup history... There have been 12 World Cup tournaments so far. Undoubtedly, Australia is the most successful country having won 5 World Cups. As with most World Cup titles, Australia has won the most matches in the history of the Cricket World Cup. India and West Indies are the only two countries that have won the World Cup 2–2 times. India won the World Cup in 1983 and 2011, while the West Indies won in 1975 and 1979. Pakistan and Sri Lanka are the other two countries that have won the World Cup in 1992 and 1996 respectively. England is the only country to have lost 3 finals and hosted the World Cup 5 times. RANK TEAM MATCHES WIN LOSSES 1 AUSTRALIA 95 69 24 2 NEW ZEALAND 90 54 35 3 INDIA 84 53 29 4 ENGLAND 84 49 33 5...

Arjuna Award Winners Since 1961 - Arjuna Award

Arjuna Award winners list since 1961 | India-Sportmart Recipient of Arjuna Award Since 1961... Arjuna Award is given as a sports honor in India for outstanding performance in sports. Arjuna Award for Sports in India It is given by the Ministry of Youth Affairs and Sports for outstanding achievements in the field of sports at the international level. It is India's second highest sports honor after the Rajiv Gandhi Khel Ratna, the highest Khel Ratna award. The four awards conferred in sports are Rajiv Gandhi Khel Ratna, Arjuna Award, Dhyan Chand Award and Dronacharya Award. First presented in the year 1961, the award is for the performance of a sportsperson over the last four years with "leadership qualities, good performance, sportsmanship and spirit of discipline". Over the years, there have been many changes in the criteria used for awarding. As per the latest amendment in 2018, the award is given only to the disciplines involved in the events...

Women’s Cricket World Cup Winners List

ICC Women’s Cricket World Cup Winners List 1973–2025 | ODI & T20 Champions ICC Women's Cricket World Cup... The list of Women's Cricket World Cup winners is listed in both the ODI and T20I formats. The International Women's World Cup tournament is similar to the Men's World Cup. It started with a one-day match tournament of 60 overs and then over time the T20 Women's World Cup was also introduced. There are 10 teams that participate in women's ICC tournaments. These include Australia, Bangladesh, England, India, Ireland, New Zealand, Pakistan, South Africa, Sri Lanka and West Indies. The first tournament of the ICC Women's Cricket World Cup was held in England in 1973. Matches are played in 50 overs as One Day Internationals (ODIs), while there is also another championship for Twenty20 International cricket, the ICC Women's T20 World Cup. List of Women’s Cricket World Cup Winners since 1973 ICC Women’s Wo...

Sweating when I am doing pranayam

प्राणायाम करते समय पसीना आना एक अच्छी आदत माना जाता है प्राणायाम करते समय पसीना आना एक अच्छी आदत माना जाता है! कनियासी भावेत स्वेदाह कम्पो भवती मध्यमे। उत्तम स्तानमपनोति ततो वयम निबंधायत।। कनियासी = अवर अभ्यास में / प्रारंभिक अवस्था में भावेत = उत्पन्न करता है स्वेदाह = पसीना कम्पा = कंपकंपी भवती = प्रकट मध्यमा = मध्यवर्ती अभ्यास में उत्तम = सर्वोत्तम अभ्यास में स्थानम = स्थान अपनोति = प्राप्त ततह = इसलिए वायुम = वायु निबन्धायत = संयम रखना चाहिए। " प्रारंभिक अवस्था में पसीना उत्पन्न होता है, और मध्यवर्ती अवस्था में, उच्चतम अवस्था में (पूरे शरीर में) कंपन होता है, श्वास (केंद्र) स्थान (ब्रह्मरंध्र) तक पहुँच जाती है। इसलिए (एक) सांस रोककर रखनी चाहिए। " प्राणायाम की निम्न, मध्यवर्ती और उच्च अवस्थाओं के लक्षणों का वर्णन किया गया है। निचले प्राणायाम से पसीना या अत्यधिक पसीना आता है। पसीने से प्राणायाम की हीनता का अनुमान लगाया जाता है। मध्यवर्ती (चरण) प्राणायाम से शरीर में कंपन होता है। इसलिए कांपने से प्राणायाम की मध्यवर्ती अवस्था का...

What is Tratak Meditation?

त्राटक ध्यान क्या है? | India Sport-mart त्राटक ध्यान क्या है? त्राटक ध्यान के द्वारा मन की एकाग्रता को बढ़ाना और बुद्धि को तीक्ष्ण करना होता है। त्राटक ध्यान एक बहुत ही शक्तिशाली और विशेष प्रकार की ध्यान साधना है। त्राटक ध्यान साधना हमारे ऋषियों – मुनियों द्वारा बनाई गयी एक विशेष ध्यान साधना है। इससे विचारों का संप्रेषण, दूसरे के मनोभावों को ज्ञात करना, सम्मोहन, आकर्षण, अदृश्य वस्तु को देखना, दूरस्थ दृश्यों को जाना जा सकता है। इसके जरिये हम किसी विशेष वस्तु या व्यक्ति से जुड़ सकते है। इसे कई बार टेलीपैथी या मन की बातों को जानने के लिए उपयोग में लिया जाता है। त्राटक को हठ योग की श्रेणी में रखा गया है। इस प्रक्रिया को त्राटक ध्यान कहा जाता है। त्राटक को हम कई नाम से जानते है, जैसे की त्राटक ध्यान (Tratak Dhyan) , त्राटक साधना (Tratak Sadhana) व त्राटक योग (Tratak Yoga) । त्राटक ध्यान के प्रकार :- अन्तः त्राटक (Inner Tratak): अन्तः त्राटक में हम आँखों को बंद कर के अपने मन में किसी भी विशेष वस्तु और विशेष व्यक्ति पर अपना सम्पूर्ण ध्यान लगाते है। ...

All the games in the world

Search This Blog