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 -

Squash\ESF\European Team Championships

List of European Team Squash Champions European Squash Team Championships... The European Squash Team Championships or European Team Championships (ESF) is an international squash competition between teams representing different nations, organized by the European Squash Federation. England took both the (ESF) European Team Championships title after a 2–1 victory for the women against Wales and a 3–0 victory for the men against France. See the full list of European Squash Team Championships here. Also Read : WSF World Team Squash Championships Some facts :- In each round of the competition, teams face each other in best-of-four singles matches. The European Squash Team Championships are held every year. Men's championship Year Champions Runners-up Third-Place Fourth-Place Location 2024 England France Switzerland Wales Uster 2023 England France Switzerland Wales Finland, Helsinki 2022 England France Scotland Germany Netherlands,...

Heisman Trophy\Football\List of Heisman Trophy winners

List of Heisman Trophy winners Heisman Trophy Winners... The 2022 Heisman Trophy winner is the sophomore quarterback from USC, quarterback Caleb Williams. USC previously had 7 winners but the 2005 award was vacated, however with the 2022 award their official total is 7 again. See a complete list of Heisman Trophy winners here. Also Read : List of Copa del Rey Champions Some facts :- Since the Heisman Trophy's inception in 1935, the trophy has been awarded 86 times. The Heisman Trophy is awarded annually to the most outstanding college football player in the United States. One of the most sought-after awards in national collegiate athletics, the trophy is named after John W. Heisman, who was known as an athlete and inventive football genius. USC, Ohio State, Oklahoma and Notre Dame have won the most trophies at 7 each. This is a list of colleges and universities that have had a player win the Heisman Trophy. List of Heisman Trophy winners...

Praanaayaam kitane tarah ke hote hai ?

What are the types of Pranayam? | India Sport-mart प्राणायाम कितने तरह के होते है. प्राणायाम से प्राणिक ऊर्जा की लय को नियंत्रित किया जा सकता है और स्वस्थ शरीर और मन को प्राप्त किया जा सकता है। योग सूत्रों के अपने पाठ में पतंजलि ने प्राणायाम का उल्लेख किया, जागरूकता के उच्चतर स्तर को प्राप्त करने के लिए, उन्होंने समाधि तक पहुँचने के महत्वपूर्ण अभ्यास के रूप में श्वास की पकड़ का उल्लेख किया। हठ योग 8 तरह के प्राणायामों के बारे में भी बताता है जो शरीर और मन को स्वस्थ बनाएंगे। शरीर में विभिन्न प्राणिक गतिविधियों के लिए पांच प्रकार के प्राण जिम्मेदार हैं, वे प्राण, अपान, व्यान, उदान और समाना हैं। इनमें से प्राण और अपान सबसे महत्वपूर्ण हैं। प्राण ऊपर की ओर बह रहा है और अपान नीचे की ओर बह रहा है। प्राणायाम के अभ्यास से इन प्राणों की गतिविधियों में संतुलन प्राप्त होता है, जिसके परिणामस्वरूप स्वस्थ शरीर और मन शांत रहता है। योग में अनेक तरह के प्राणायामों मिलता है जैसे:- अनुलोम-विलोम प्राणायाम कपाल भाति प्राणायाम अग्नि प्रदीप्त प्राणायाम अग्नि प्रसारण प्राणायाम एकांड स्तम्भ प्राणा...

Sport Gk/GK Questions On Sports=2

Sport GK Question Sports GK Question Answer... Sports related GK questions are important for various competitive or government exams. These questions have been asked in competitive exams and are likely to be asked again in competitive exams. So these questions are for your practice. Here are the important sports related questions and answers which are frequently asked in the general awareness section of various competitive exams. You must read once to increase your general knowledge. Sports GK Question? # Question Answer 26 Who has scored most number of Test hundreds? Sachin Tendulkar. 27 Which Indian has scored the most Test runs without scoring a century? Chetan Chauhan. 28 Which batsman has hit most sixes in a test series? Rohit Sharma - 17 sixes 29 Who is the highest wicket taker in Test cricket? Muttiah Muralitharan. 30 Which Indian cricketer has scored double centuries in 4 consecutive test series? Virat Kohli. 31 Who is the fastest playe...

Snooker\IBSF World Under-18 Snooker Championship

IBSF World Under-18 Snooker Championship | Schedule, Results & Updates IBSF World Under-18 Snooker Championship... The IBSF (International Billiards and Snooker Federation) World Under-18 Snooker Championship — also referred to as the World Amateur Under-18 Snooker Championship — is a prestigious, high-level non-professional junior snooker tournament. This championship was played in the Under-18 format until 2022, after which it was restructured and is now officially known as the World Amateur Under-17 Snooker Championship. Also Read : ACBS Asian Snooker Championship IBSF World Snooker Championship Some Facts: IBSF World Under-18 Snooker Championship has started from the year 2015 . The inaugural tournament was won by Wai Cheung , who beat compatriot Ming Tung Chan 5–2 in the final. Yana Shute won the first women's championship. Men's : IBSF World Under-18 Snooker Champion...

2023 India Sports Calendar - 2023 Event Schedule & Start Dates -129876587654

2023 India Sports Calendar - Event Schedule And Start Dates 2023 India Sports Calendar- Event Schedule & Start Dates... The year 2023 will be important for Indian sports because - Indian sportspersons will get a chance to hone and test their skills as they compete against the best athletes in the world. This year Asian Games, World Athletics Championships, AFC Asian Cup, All England Badminton Championships, Men's Hockey World Cup and other big sports events and athletes are also important for 2024 Paris Olympic Games. Athletes will look forward to an even better, brighter and bigger showcase of Indian talent in Paris at the 2024 Paris Olympic Games. Neeraj Chopra, Avinash Sable, PV Sindhu, Mirabai Chanu, Lakshya Sen and other star players are expected to represent India. India Sports Calendar 2023 - Event Schedule & Start Dates Date Event Sports Venue January 13-29 Men’s Hockey World Cup Hockey Bhubaneswar & Rourkela, India J...

To protect against Omicron, it is necessary to boost immunity, do these yogasanas daily

To protect against Omicron, it is necessary to boost immunity, do these yogasanas daily It is necessary to boost immunity, do these yogasanas daily... To protect against new variant "Omicron", it is necessary to boost immunity, do this yogasana daily! The whole world has come to a standstill since the arrival of the Corona virus, due to the Corona epidemic, crores of people around the world have been infected with this virus. All activities had to be stopped in the early months of the year due to the pandemic. Then now a new variant 'Omicron' has come to the fore, now its new variant 'Omicron' is also slowly taking people in its grip. Right from the beginning of the pandemic, it is being advised that if a person has a weak immunity or has low immunity, then the risk of infection may increase. To prevent Omicron, it is being advised to strengthen immunity, increase immunity. It is important to keep immunity strong. Immunity means im...

Test Cricket/Fastest Indian cricketers to score 1000 Test runs

List of Fastest Indian cricketers to score 1000 Test runs Quickest 1000 runs in test cricket... Test cricket not only tests your skill, patience, stamina. But playing at the highest level and requires consistent performance and so whenever a player reaches a point it is a great achievement. 1000 Test Runs It is a milestone to reach, it takes some time for most of the batsmen to reach this point. But there are some batsmen who have managed to reach 1000 Test runs in super quick time. So let's take a look at the Indian players who were the fastest to reach 1000 Test runs. Check out the list of the fastest Indian players to score 1000 runs in Test cricket. List of Fastest Indian Cricketers to Score 1000 Test Runs: Vinod Kambli is the fastest Indian to score 1000 Test runs in just 12 matches in his Test career, with 1000 Test runs in just 14 innings, Kambli is the fastest Indian to reach this milestone. Cheteshwar Pujara, who is the second fastest ...

ODI/Cricket/Most Fifties in ODI's/Cricket/Records

Most Fifties in ODI cricket | India-sportmart Most Fifties in ODI cricket... Modern cricket has evolved a lot, but there are still records that can be difficult to break. One of them holds the record for most fifties in ODIs. India's Sachin Tendulkar leads the list with 96 fifties in 463 matches. Sri Lanka's Kumar Sangakkara and South Africa's Jacques Kallis are ranked second and third in the list, respectively. Let's have a look at the top batsmen who have scored the most fifties in ODI cricket.. List of Players to Score Most Fifties in ODI's:- Most Fifties In ODI Pos Player Team Span Matches 50s 1 Sachin Tendulkar India 1989-2012 463 96 2 Kumar Sangakkara Sri Lanka 2000-2015 404 93 3 Ricky Ponting Australia 1995-2012 375 82 4 Virat Kohli India 2008-2022 262 64 5 Jacques Kallis South Africa 1996-2014 328 86 6 Mahela Jayawardene Sri Lanka 1998-2015 448 77 7 Sanath Jayasuriya Sri ...

All the games in the world

Search This Blog