goodroutine on anshx.xyz/@goodroutine

In this video I break down how I designed my at home workouts to maintain and build muscle. I explain the exercises that I believe to be the best to build muscle with if you don't have weights available. So you can build muscle while training from home! I break the exercises down into 3 categories push, pull, and legs. And I also show the workout plan that I used. Hope this was helpful!
————————————————————————

My Online Shop! ⬇️
https://www.colinmurrayshop.com

My Pull-Up Bar⬇️
https://amzn.to/3CL4Fz7

Supplements I Use ⬇️
Creatine: https://amzn.to/3WUYwrp
Whey Protein: https://amzn.to/3XTWyc6

————————————————————————

Timecodes
0:00 - Intro
0:15 - What We Need
0:55 - Leg Exercises
3:14 - Push Exercises
5:17 - Pull Exercises
6:55 - Core
7:07 - At Home Workout Plan

⁣Hey Guys!

You can connect with me for day to day update on:

/ theformaledit

So in this video I have given my honest workout routine which anyone can follow from a beginner to someone who is experienced.

Beginners can surely take more rest and less repetitions as per their co****ort. Also I am not any fitness expert. Just someone who loves workout out and have shared my 10 years of experience of self working out.

In this video:

#fullbodyworkout
#homeworkout #nogym #noequipment #naturalbody #leaning #gaining #burnfat #gainweight #chest #biceps #abs #dietplan #fulldayofeating #lockdown

in this video:

workout, training ,abs ,sick pack ,flat ,tummy ,stomach, exercise, how to get ,home workout ,no equipment ,sport ,body fat ,get thin, lose weight, fit ,healthy ,sit up ,crunch ,plank ,strong ,intense ,10 minute ,fat burner ,instagram, ,no weight ,body weight, no gym full body workout ,full body workout at home india, how to workout at home, beginner full body workout at home ,no equipment full body workout ,workout at home no equipment ,beginner workout at home, chest workout at home, beginner chest workout at home ,how to increase chest at home for beginner, full body toning workout at home, no equipment easy workout, fat loss workout at home ,fat loss cardio at home 10 minute,abs,arms,back,bed workout,before bed,body,bodyweight,burn fat,christian guzman,crunch,delts,dwayne johnson,exercise,exercise routine,fat burner,fat loss,fitness,fraser,full body,gains,get muscle,glute,gymshark,home workout,how to get,instagram,intense,jeff seid,lean,leg raise,lose weight,motivation,muscles,night routine,no equipment,no weight,physique,plank,quads,shredded,sixpack,sport,squat,sweat,the rock,training,wilson,workout,zac efron, home workout,full body workout,workout for women,at home workout,full body workout at home,full body exercise,fat loss shouts,weight loss workout, full body workout,full body exercise,full week workout plan,full week workout plan at home,no equipment,no gym,full body workout at home,home chest workout,home biceps workout,home abs workout,shoulder workout,back workout,triceps workout,legs workout,home workout
, full body workout at home,no gym full body workout, full body workout without gym,transformation,fitness motivation,bodybuilding motivation,how to get big arms,how to get abs,best abs exercise,upper chest exercise,how to get heavy legs,how to get v shape back,triceps exercise,gwalior,whey protein,protein good or bad,best protein,workoutFull day of eating, natural body, full day of eating,indian diet plan,models diet plan,mens skin care routine,skin care,vegetarian diet plan,abs diet,cheapest diet plan for student,full day diet plan,full day of eating indian diet,weight loss diet,lean bulk diet,veg diet,clear skin,gym acne,full day of eating for weight loss,fat loss diet plan,how to gain weight,lose 10 kgs in 10 days,lose 10 kgs in 1 month,what i eat in a day,lean bulk diet plan,indian fitness,indian body,fit

This is a follow along 30 minute full body dumbbell workout that will target every muscle group with compound movement to help you become stronger, build lean muscle, burn energy for hours after completing and basically leave you feeling awesome!!

The exercises are performed for 30 seconds each, 30 seconds rest. The exercises are performed for 3 sets each.

The weight I am using is 15kg x 2 dumbbells for your reference. So yes, as heavy as you have access to and slow paced, controlled and full range of motion. If you have lighter weights than you would prefer, simply perform more reps than me and at a slightly faster pace.

HIGH SQUATS
SUMO DEADLIFT SQUAT
STATIC LUNGE (switch leg everytime)
ROMANIAN DEADLIFT
SHOULDER PRESS (2 or 1 dumbbells)
BENT OVER ROW (switch arm everytime)
CHEST PRESS
PULLOVER

I would just like to point out the following key points to this workout:

● Be sure to switch leg on lunges every set and switch arm on rows every set!

● With the single arm rows, try to stretch upper middle back by taking it slow at bottom to let muscles lengthen then draw elbow up. Switch arm every set!

● I am performing the shoulder press with one dumbbell as well as Sumo deadlift, however if your weights are lighter than you wish, simply perform with both dumbbells!

● Make sure during Romanian deadlifts to keep shoulder blades together, knees slightly bent, push bum back and keep head in line with torso as it lowers!

I hope you all enjoy this strength training and really allow yourself to feel each contraction!

I would consider this strength workout a super workout to progress in weight over time! I would definitely suggest this type of full body workout with dumbbells once a week if you really are wanting to increase muscle, along with bodyweight sessions and isolation sessions as such shoulders, glutes etc. Overtime, aiming to increase reps then move up in weights!💪

And don’t forget.. plank 2 minutes at the end!!🤩

Happy training!!

Cx

My FREE 10 Week EPIC Program

▶ Day 1 of my 10 Week EPIC Program: https://youtu.be/c_-v1fYJGO8
▶ Download The EPIC Program Guide and Schedule: https://carolinegirvan.com
▶ EPIC Program Playlist (Intermediate / Advanced): https://www.youtube.com/playli....st?list=PLhu1QCKrfgP
▶ EPIC Beginner Series: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP
▶ My 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

The Equipment I Use from Amazon

▶ Amazon UK: https://amazon.co.uk/shop/carolinegirvan
▶ Amazon US: https://amazon.com/shop/carolinegirvan

Never Miss a Video or Community Update

▶ Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/caroline....girvan/?sub_confirma

My Social Channels

▶ Instagram: https://instagram.com/carolinegirvan
▶ Facebook: https://facebook.com/carolinegirvanfitness
▶ Twitter: https://twitter.com/carolinegirvan

▶ Business Enquires: info@carolinegirvan.com


Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

In today’s video we’ll go through a science-based full body home workout routine. When we think of a home workout, we assume that they’re inferior for muscle growth. For many bodyweight workout at home routines out there, this is true. But, this is simply because they aren’t designed properly. You can make comparable gains in muscle mass by using either lighter loads (like bodyweight exercises), or heavier weights in the gym. But there are a couple key points that people overlook when it comes to home full body workout routines.

First off, is that you need to push to near failure for every single set you perform in this full body home workout routine. If you stop well short of failure during your sets then you’ll fail to fully activate all the motor units within your muscles. And you won’t experience the same amount of growth that you would when using heavy weights. Secondly, you need to be working with a weight or resistance that is at least 30-40% of your 1 rep max if you want to maximize growth. So 30-40% of your 1 rep max equates to around 30-40 reps per set. So, make sure you can’t do more than that for the following exercises.

All that said, we’re now ready to dive into the full home workout. The first exercise we’ll use here are narrow grip push-ups with the hands placed in a diamond shape, which will be used to target the chest and triceps. Next, we’ll use the inverted row to target our overall back with most of the emphasis on the mid back for thickness. Then, the third exercise is pike push-ups, which mainly target the shoulders and triceps. Now, it’s time to target the back, primarily the lats, with a vertical pulling angle through the sliding lat pulldowns.

The fifth of the bodyweight exercises is the bicep towel curls, which allows for arms isolation. Then, to target the long head of the triceps, you can simply switch over and perform tricep extensions in your setup for the bicep curls. For most of us, bodyweight squats just aren’t going to cut it. Which is why we’ll use the towel set up again to perform assisted pistol squats to target the quads and glutes. For the eighth exercise, we’ll move onto the Bulgarian split squat with your rear leg elevated on a platform, which will again further target the quads and glutes. Lastly, we’ll use the sliding leg curl to work the hamstrings through both hip and knee extension.

Now, as for your home workout routine, just like your exercises in the gym, it’s vital that you get adequate rest of roughly 2 minutes between each of your sets. And to do so in this workout while saving time, you can perform the following upper body exercises in a superset fashion:

Home workout (superset):

SUPERSET:
Diamond Push-Ups: (4 sets – 2 flat, 2 decline)
Inverted row (4 sets)

SUPERSET:
Pike Push-ups (3 sets)
Lat pulldowns on floor (3 sets)

SUPERSET:
Biceps towel curl: 2 sets
Tricep bodyweight extensions: 2 sets

Assisted pistol squat: 3 sets each side
Bulgarian split squat 3 sets each side
Hamstring leg curls: 4 sets

I’d recommend performing this full body home workout 3-4 times a week.

Guys I hope you enjoyed this one and I also hope you were able to see that it’s the little details like what I went through in this video that really are key to maximizing growth and to actually see progress with whatever workout routine you choose to do. And for a step-by-step program that takes care of all the guess work for you and shows you exactly how and what to work out and eat week after week so that you can fuel your body and build muscle most effectively with science, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
https://builtwithscience.com

DOWNLOAD THE HOME WORKOUT PDF BELOW:
https://builtwithscience.com/homeworkoutPDF

SCIENCE-BASED PROGRAMS:
https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=Build%20muscle%20at%20home%20Mar%2019%2F2020

MUSIC:
soundcloud.com/lakeyinspired

Filmed by: Bruno Martin Del Campo

STUDIES:

MUSCLE GROWTH & LOAD
https://journals.lww.com/nsca-....jscr/Citation/2018/0
https://journals.lww.com/nsca-....jscr/Abstract/publis

DIAMOND PUSH-UP
https://www.ncbi.nlm.nih.gov/p....mc/articles/PMC47929
https://www.ncbi.nlm.nih.gov/pubmed/15705025
https://www.ncbi.nlm.nih.gov/pubmed/16095413

SUPERSET
https://pubmed.ncbi.nlm.nih.go....v/28796130-the-effec

Subscribe to my channel here:
https://www.youtube.com/jeremy....ethier/?sub_confirma