Gym memberships can be costly, especially if you are not regular.
But that doesn’t mean staying fit is expensive.
Here we have sorted a Complete Body-Weight Workout Plan. That means you can workout without any equipment or weights on primary muscles.
It is best to find an outdoor spot to workout. Parks are your best choice as they are great for running and exercise. Most parks have some sort of pull-up bars and a bench, which you would need for a couple of workouts.
Workout plan is designed for three days. Usually, people workout three days a week, with at least a day gap. You can workout your own plan around create your own plan. We suggest to follow our plan but feel free to set your own number of sets and reps.
Warm-up
Every workout needs little warm-up which you can do by 10-15 minutes of running and stretching.
Day 1
Normal Push-ups, Wider Push-ups, Pike Push-ups, Bench dips
Day 2
Pull-ups, Chin-ups, Planks, crunches
Day 3
Jump Squat, Walking Lunges, Leg scissors
Day 1
Normal Push-ups
Primary: Anterior Delts (front), Triceps
Secondary: Abs
Position: Hands on the ground at shoulder width.
Wider Push-ups
Primary: Pectorialis (chest)
Secondary: Abs
Position: Hands on the ground with wider width than the shoulders.
Pike Push-ups
Primary: Triceps, Middle delts
Secondary: Abs
Position: Hands on the ground with narrower width than the shoulders.
Bench dips
Primary: Triceps, Pectorialis (chest)
Secondary: Anterior Delts (back)
Positions: Hands gripped at width of the shoulder on the bar. Palms towards you. Pull till chin reaches the bar.
Day 2
Planks
Primary: Abs, Lower back
Secondary: Delts, Quads, Glutes
Position: Body Straight on ground balancing with toes and forearms on ground.
Primary: Upper Abs
Secondary: Obliques (side Abs)
Position: Lie on back, legs folded with feet on ground. Push your upper body forward keeping your lower back on ground.
Pull Ups
Primary: Latissimus Dorsi (wings), Biceps, Traps
Secondary: Posterior Delts (back), Abs
Position: Hands gripped wider than shoulder on the bar. Palms away from you. Pull till chin reaches the bar.
Chin Ups
Primary: Latissimus Dorsi (wings), Biceps, Traps
Secondary: Posterior Delts (back), Abs
Positions: Hands gripped at width of the shoulder on the bar. Palms towards you. Pull till chin reaches the bar.
Day 3
Jump Squats
Primary: Quads, Hamstrings
Secondary: Glutes, Calves
Position: Hands straight forward. Bend knees keeping aligned with shoulders.
Walking Lunges
Primary: Quads, Hamstrings
Secondary: Glutes, Calves
Position: Hands on sides. Take one step forward to lunge until your knee nearly touches the ground
Leg Scissors
Primary: Lower Abs
Secondary: Obliques (side Abs)
Lie on back and move legs up and down like scissors