Staying fit can be challenging sometimes, you don’t need to get a gym membership to stay fit, you just need to get creative with what you got, fitness is a lifestyle choice, not just a short term goal. To get you started on the journey of fitness, follow this 3 Day Split, 30 minutes at home exercises once a week on alternate days, or twice a week leaving one day for rest.
Pushups- Get on the floor with hands slightly wider than shoulder-width, straighten your arms and legs, lower your body until your chest nearly touches the floor, then push yourself back up.
Close-grip pushups- Get in the pushup position with hands inside of shoulder width and do the push-up movement.
Tricep dip- Begin with placing your palms behind your body on an elevated plane and sit in front of it. Pressing your palms lift your body up while legs stay straight.
Superman pulls- Lay down with chest facing the floor, squeeze your hips and lift your chest and do the pull-up motion with your hands.
Squats- Stand with feet a wider than shoulder-width, toes facing front, bending the knees and ankles to get into the squat position. By pressing your legs into the ground return to standing position.
Lunges- Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle, then return to the standing upright position.
Glute bridges- Start by lying on your back with your arms by your side, bend your knees with your feet placed flat on the ground, raise your hips toward the ceiling, then slowly lower your body to the ground.
Calves raise- Stand up straight on an elevated plane as shown in the image, then push through the balls of your feet and raise your heels until you are standing on your toes; then slowly lower yourself to starting position.
Jumping jacks- Start with your legs together, arms resting at your sides, jump. As you jump, spread your legs and raise your arms to an overhead position, then jump back to the starting position.
Crunches- Lie down on your back with your feet on the ground hip-width apart, bend your knees and place your arms behind your head. Lift your upper body, keeping your head and neck relaxed, and then come back to starting position.
Elbow Plank- Start with the pushup position, place your forearms on the ground making your body parallel to the floor. Clasp your hands together and hold the position for the decided duration.
Mountain climbers- Begin with the pushup position, draw one knee to your elbow while the other leg stays straight, continue while switching the position of your legs back and forth.
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