Here is the list of exercises for the strength@home routines. The sets have been designed carefully to optimise your time and benefits by our reputed expert.
Stability Mobility: Easy: 30 min
The following exercises constitute the ‘Stability Mobility: Easy’ routine.
Warm up for 5 minutes
Bird Dog 2sets x 10 Reps
Glute Bridge 2sets x 10 Reps
Modified Side Plank 2sets x 2reps x 10 sec hold
Elbow Plank 2sets x 2reps x 10sec hold
Pushups on Knees 2sets x 10reps
Half Squat 2sets x 10 Reps
Stretchout 10 mins
Stability Mobility: Moderate: 45 min
Warm up for 5 minutes
Bird Dog 3sets x 10 Reps
Glute Bridge 3sets x 10 Reps
Modified Side Plank 3sets x 3reps x 10 sec hold
Elbow Plank 3sets x 3reps x 10sec hold
Pushups on Knees 3sets x 10reps
Squat 3sets x 10 Reps
Stretchout 10 mins
Note : 30-60sec rest after each set of exercise
Full Body No Equipment: Easy: 30 min
Cardio 15 min
Joint Mobility 5min
Superman Hold 2 sets x 3 reps x 10sec hold
Elbow Plank 2 sets x 3reps x 10sec hold
Modified Side Plank 2 sets x 10reps
Squats 2 sets x 10-15 reps
Pushups on Knees 2 set x 10-15reps
Hip Hinge 2 sets x 10-15 reps
Lunges 2 sets x 10reps each leg
Lateral Raises 2 sets x 10 reps
Stretchout 10 mins
Note : 30-60sec rest after each set of exercise
Full Body No Equipment: Moderate: 45 min
Cardio 15 min
Joint Mobility 5min
Superman Hold 3 sets x 3 reps x 10sec hold
Elbow Plank 3 sets x 3reps x 10sec hold
Modified Side Plank 3 sets x 10reps
Squats 3 sets x 10-15 reps
Pushups on Knees 3 set x 10-15reps
Hip Hinge 3 sets x 10-15 reps
Lunges 3 sets x 10reps each leg
Lateral Raises 3 sets x 10 reps
Stretchout 10 mins
Note : 30-60sec rest after each set of exercise
Full Body No Equipment: Hard: 60 min
Cardio 20 min
Joint Mobility 5min
Superman Hold 3 sets x 3 reps x 20sec hold
Elbow Plank 3 sets x 3reps x 20sec hold
Side Plank 3 sets x 10reps
Squats 4 sets x 10-15 reps
Pushups 4 set x 10-15reps
Hip Hinge 4 sets x 10-15 reps
Lunges 4 sets x 10-15 reps each leg
Lateral Raises 4 sets x 10-15 reps
Stretchout 10 mins
Note : 30-60sec rest after each set of exercise
Lower Body Strength: 45 min
Cardio 20 min
Joint Mobility 5min
Squats 3sets x 10-15Reps
Reverse Lunges 3sets x 10-15Reps
Lateral Lunges 3sets x 10-15 Reps
Deadlift 3sets x 10-15 Reps
Leg Extension 3sets x 10-15 Reps
Leg Curls 3 sets x 10-15 Reps
Calf Raise 3sets x 10-15 Reps
Stretchout 10 mins
Note : 30-60sec rest after each set of exercise
Upper Body Strength: 45 min
Cardio 20 min
Joint Mobility 5min
Pushups 3 sets x 10-15 reps
Shoulder Press 3 sets x 10-15reps
Lateral Raise 3sets x 10-15reps
Bent Over Rows 3 sets x 10-15 Reps
Bicep Curls 3 sets x 10-15Reps
Tricep Extension 3 sets x 10-15Reps
Hammer Curls 3 sets x 10-15Reps
Tricep Kickback 3sets x 10-15Reps
Stretchout 10 mins
Note : 30-60sec rest after each set of exercise
Core Strength: 45 min
Cardio 20 min
Joint Mobility 5min
Dead Bug Core Activation 3 sets x 5 reps each side (slow)
Bicycle Crunches 2-3 x 20 reps
Superman 2-3sset x 3reps x 10sec hold
Elbow Plank Walkups 2-3sets x 10reps
Side plank under reaches 2-3sets x 10reps each side
Flutter Kicks 2-3sets x 30sec
Scissor Kicks 2-3sets x 30sec
Stretchout 10 mins
Note : 30-60 sec rest after each set of exercise
