Stay fit and healthy. Here is a 20 minute work out schedule for you which you can easily perform in the comfort of your own home. No need for fancy gym equipment or fancy home gym equipment. All you need is a couple of dumbbells and maybe a chair.
20 Minute Work Out Schedule
1. Squats with pushups – 20 repetitions. You can perform pushups with your feet on the floor and perform squats with your toes on the floor and perform pushups with your toes on the floor. In this work out, you can perform pushups with your feet elevated on a chair or on the ground.
2. Jumping – 20 repetitions. For this work out, you can jump as high as you can for 20 repetitions. This work out can be performed both with your right and your left feet elevated. Also, you can jump with both feet on the ground and with just your toes on the ground.
3. Squat thrusts – 20 repetitions. In this work out, perform the squat thrusts with your arms elevated above your head, parallel to the floor and lifting your body weight. Also, perform the squat thrusts with both your arms and your legs lifted above your head, parallel to the floor.
4. Pushups – 20 repetitions. In this work out, perform pushups using your body weight and perform the pushups with your arms elevated above your head. This work out can also be performed with your legs on the ground and your arms lifted above your head.
5. Lunges – 20 repetition. The lunge is an excellent leg exercise and it can be performed both with both feet on the ground and with both feet elevated.
6. Jump lunges – 20 repetition. In this work out, perform jump lunges with your feet elevated and perform jump lunges with both feet elevated. The jump lunges can also be performed with both feet on the ground and your arms lifted above your head.
7. Jump rope – 20 repetition. The jump rope can be used to exercise both with your feet on the ground and with your feet elevated.
8. Squat thrusts – 20 repetition. In this work out, perform squat thrusts with your arms elevated above your head and perform squat thrusts with both arms and both legs elevated above your head.
9. Lunges – 20 repetition. The lunges can also be performed with both feet on the ground and your arms lifted above your head. The lunges can also be performed with both feet on the ground and your legs elevated.
10. Leg lifts – 20 repetition. In this work out, lift your leg above your head, parallel to the ground and lift your leg and perform long slow lifts to complete one repetition. You can also perform long slow lifts with your legs elevated.
The Best Exercises For Building Muscles
These are the best body exercises for building muscles.
1. Full bodyweight exercises – In this category, you can find a variety of techniques to work out your muscles. The best example in this category is the Russian kettlebell.
* The Russian kettlebell is a heavy metal weight that can be carried by one person. The bell is mostly used to train athletes. There are kettlebells in different sizes and weights, including the beginners kettlebell.
* It is a single-joint exercise and is used to train the entire body including the arms.
2. Weight training with machines – This technique is suitable for athletes who needs to have a lean muscular body. The best example in this category is the squat. This squat can also be performed with dumbbells or weight lifting equipment such as a machine.
* The best machine is the free-weight squat. The free-weight squat increases your muscular strength and the results will give you results fast.
3. Weight training without machines – In this category, you can find a single-joint exercise such as jump rope and the kettlebell. These exercises are less likely to give you results than a regular weight training without machines. The kettlebell is an upward rotating device that is more likely to give you results than the traditional weight machines.
4. Weight lifting without machines – This technique is ideal for those who already have a well-toned body. The best example in this category is the free-weight bench press. This exercise can also be performed with dumbbells or weight lifting equipment such as a machine.
5. Leg raises – This exercise requires strong leg muscles and a flat floor. You can perform this exercise with a dumbbells or weight lifting equipment such as a machine.
6. Push-ups – This exercise is the best training for chest, triceps, shoulder, and biceps. The best machine is the Swiss ball.
7. Leg curls – This exercise targets the quadriceps and inner thigh. You can perform this exercise with a dumbbells or weight lifting equipment such as a machine.
The free-weight exercise are more suitable for all athletes and those who wish to lose weight or increase muscular strength and size. In these training, you can find more variation in the movement and also the exercise does not have to be done perfectly.
The free-weight exercise will give you results fast and the movements have to be done properly and smoothly. So, you can find a machine that is designed to perform this exercise but if you are not sure about the machine then you can find the best free-weight exercise which are not only less expensive but also they are not causing you any injuries.
The best free-weight exercise will work the quads muscles and these can be performed with only an elbow.