Here’s an every day exercise routine you could mash up under 30minute(s).

  • Monday:

For this day of the week, you gotta focus on working the chest. This could be done by starting with push-ups. 

For rookies with less inner and upper body strength, you could start with 7reps. After doing 7reps, you stand up and rest for 7second(s) then you go down again to push for 6reps; stand again but this time, you rest for 6second(s) then go down again to push for 5reps. 

The amount of reps you push is the amount of seconds you should rest. You do this all the way down to 1rep(s). 7-1rep(s). This will amount up to 82 push-ups.

For semi-pros with a little more inner and upper body strength, you start with 15reps, all the way down to 1rep(s). 15-1rep(s). This will amount up to 165 push-ups.

For pros with more inner and upper body strength, you start with 22reps, all the way down to 1rep(s). 22-1rep(s). This will amount up to 253 push-ups.

  • Tuesday:

For this day of the week, you gotta focus on working the shoulders. This could be worked by starting with Pull-ups. 

This is one very pleasant exercise to the ears but not to the body. Pull-ups is all about the Bodyweight, pulling yourself up for as much as you can is they key. It’s possible you can pull for one rep, it’s possible you can pull for 10rep(s), and it’s very possible you can’t even pull off the ground at all.

If you find out you can’t pull on your own, you can support your self a little with a platform below your feet. If you can, you pull for at least between 4-10rep(s) of 3sets.

  • Wednesday:

For this day of the week, you gotta focus on working the arms.

This can be done by doing Dips for the Triceps and Pole pull-ups for the Biceps.

Between 15-20rep(s) of Dips for 3sets each and between 5-10rep(s) of Pole Pull-ups for 3sets each.

  • Thursday:

For this day of the week, you got to focus on working the Legs. The most popular exercise for working the legs is Squats.

With your legs spread at the shoulder level underneath, Squatting for 10-12 rep(s) for 3sets each is the recommended amount. 

If you are this pretty easy, you can choose a suitable amount of rep that suits you but this should still be done for 3sets.

  • Friday

This day of the week, you should focus on working the Tummy. Crunches, Leg raise, Air bike, plank, all should be combined to give your tummy that firm look, shape, and touch.

Remember, exercise doesn’t work like magic. It takes time, determination, and discipline. Keep it going, you’ll get there eventually. 

Get fit, and Get in shape even without the gym. No excuses!!!

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