Staying fit doesn’t always require a gym or fancy equipment. You can achieve a comprehensive workout at home using just your body weight. This workout targets all major muscle groups, including abs, biceps, triceps, shoulders, legs, and neck.
Warm-Up
Before starting any workout, it’s important to warm up your muscles to prevent injury and improve performance.
- Jumping Jacks – 3 minutes
- Arm Circles – 1 minute forward, 1 minute backward
- Leg Swings – 1 minute per leg
Abs
Plank
- Duration: Hold for 1 minute
- Description: Keep your body in a straight line from head to heels, supported on your forearms and toes.
Bicycle Crunches
- Repetitions: 3 sets of 15 reps per side
- Description: Lie on your back, lift your legs and shoulders off the ground, and bring your opposite elbow to your opposite knee.
Diamond pushups
- Repetitions: 3 sets of 12 reps
- Description: Place your hands close together under your chest, forming a diamond shape with your fingers and thumbs. Lower your body until your chest nearly touches your hands, then push back up.
Triceps
Tricep Dips
- Repetitions: 3 sets of 15 reps
- Description: Sit on the edge of a sturdy chair or step. Place your hands next to your hips, slide your hips off the edge, and lower your body by bending your elbows to a 90-degree angle, then push back up.
Shoulders
Pike Push-Ups
- Repetitions: 3 sets of 12 reps
- Description: Start in a downward dog position with your hips high and your body forming an inverted V shape. Lower your head towards the ground by bending your elbows, then push back up.
Legs
Squats
- Repetitions: 3 sets of 20 reps
- Description: Stand with your feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your chest up and knees over your toes, then return to standing.
Lunges
- Repetitions: 3 sets of 15 reps per leg
- Description: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Push back up to the starting position and switch legs.
Neck
Neck Flexion and Extension
- Repetitions: 3 sets of 15 reps
- Description: Sit or stand with your back straight. Slowly lower your chin to your chest, then lift your head back to the starting position. Next, gently tilt your head back and return.
Cool Down
Finish your workout with a cool-down to help your muscles recover.
- Standing Forward Bend – Hold for 1 minute
- Child’s Pose – Hold for 2 minutes
- Neck Stretch – Hold each side for 30 seconds
Conclusion
This no-equipment full-body workout is perfect for men who want to stay fit without the need for a gym. It targets all major muscle groups, ensuring a balanced and effective workout routine. Remember to stay consistent and gradually increase the intensity as you progress.
References
[^1]: American Council on Exercise. (2020). Bodyweight Training Basics. URL: https://www.acefitness.org/education-and-resources/lifestyle/blog/7461/bodyweight-training-basics
[^2]: Mayo Clinic Staff. (2019). Strength training: Get stronger, leaner, healthier. URL: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670