Building your biceps and toning your triceps doesn’t have to involve hours spent pumping iron in the gym.
Instead, you can work on your muscles and strength simply by staying at home and using your own body weight to achieve results.
Without the need for equipment, the bodyweight workout is a cheap and effective way to get in shape.
It can be done anytime, anywhere, using items for your kitchen cupboard or fridge to enhance the effect of the exercises.
A bodyweight workout involves repetitions of different exercises, which should be performed one after another and ideally without a break, if you can manage it.
Once you have finished all the exercises, you do them all again and then again, if you are able to. However if you need to stop, make sure you do. In time you should gradually build up strength and how much you can achieve in one session.
A warm-up is crucial to raise your heart rate and warm your muscles, whether it’s jogging on the stairs or jumping on the spot.
Once you feel ready, you should ideally repeat each exercise between 10 and 30 times.
A typical regime could include a dozen push-ups, 20 lunges, 20 squats, a 15 second plank, 10 dumbbell rows and 30 jumping jacks. Instead of investing in weights find something around the home to add resistance, such as a weighty carton of juice or milk.
Then, once you’ve completed each exercise, do them all again.
Make sure you stretch out at the end of each session and, once finished, give your body a break.
Working the same muscles day after day will take its toll. It’s better to have a day off in between each workout to give your muscles time to recover.
Maximise results by feeding your body healthy, wholesome and nutritious foods rich in vitamins and minerals.
