6-week ultimate workout program to get your body back in shape

Do you have time to hit the gym? It is not a big problem as you can work out at home! For all these busy people we have created effective home training program which only requires twenty minutes of your time every day. You will need a set of dumbbells and a workout bench.

We will focus on strength and maintain six-eight repetitions for the first two weeks of training. Five and six weeks later we will start to increase the number of repetitions to twelve in order to cause hypertrophy. The first two weeks we will keep your rest periods between ninety seconds and for the remaining weeks we will reduce them to one minute.

This six-week home workout program is a good substitute for noisy overcrowded gyms. Scroll down to start your first training week and get your body back in shape! It is time to work it out!

#1. Resistance Band Glute Kickbacks

– Position yourself on the ground supporting yourself on your hands and knees. Hold the handles of a resistance band in each hand. Hook the middle of the band on your left foot, pushing it back until the slack tightens.

– Brace your core and maintain a flat back as you kick your left leg back and up.

– Slowly return your leg to the starting position, not allowing the knee to touch the ground. Repeat the movement.

#2. Crunches

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– Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.

– Place your hands lightly on either side of your head. Keep your elbows in so that they are parallel to your body. Push your back down flat into the floor to isolate your abdominal muscles. Gently curl your shoulders forward and up off the floor.

– Continue to push down into the floor with your lower back. Raise your shoulders about four to six inches only. Hold and squeeze your abdominal muscles for a count of one. Return to the start position in a smooth movement.

#3. Bicycles

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– Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor. Place your hands lightly on the sides of your head. Curl your torso upwards so your shoulders are slightly raised off the floor..

– Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position. Slowly move your legs in a pedaling action as if you are riding a bicycle.

– As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee. After each crunch, return to the start position inhaling as you do so.

– Without pausing, repeat the movement to the other side. Repeat without pausing for the desired number of repetitions to each side.

#4. Spiderman Plank

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– Start in a standard plank position, palms planted firmly on the ground. Maintain a straight line from your shoulders to your heels by engaging your core muscles. Your feet should be hip-width apart.

– Lift your right leg two or three inches off the ground and bring your right knee towards your right elbow while keeping your hips as stable as possible.

– Return your right leg back to the ground, and repeat on the left side.

– Alternate legs at a brisk pace for 30 seconds.

#5. Standing Forward Bend

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– From a standing position, the body is folded over at the crease of the hip with the spine long. The neck is relaxed and the crown of the head is towards the earth.

– The feet are rooted into the earth with the toes actively lifted.

– The spine is straight. The ribcage is lifted. The chest and the thighs are connected. The sacrum lifts up toward the sky in dog tilt.

– The fingertips are resting on the earth next to the toes. The gaze is down or slightly forward.

#6. Foam Roller Quadriceps Stretch

How to Do Lying Quad Stretches | Openfit

– Place a foam roller on the ground and lay on top of it so that the foam roller is supporting your quadriceps (upper part of the leg). Brace your upper body with your elbows.

– Make sure that the foam roller is positioned near the bottom of the muscle towards the knees but NOT on the knee. You will work your way up towards your hips from here.

– Slowly move yourself forward allowing your quadriceps to roll 2 to 3 inches on the foam roller. Pause then roll the other way. Continue the back and forth motion. For a deeper stretch, try stacking one leg over the other.