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12 Easy and Simple Workout Routines At Home In Lockdown – 2020

A workout is just dedicating a few minutes to daily training. We will exemplify an exercise routine at home. It will allow us to tone and burn the remaining fats in a practical way.

All those people do not have a nearby gym or do not want to leave the house to train. It can be an excellent example to follow and improve their physical form practically and economically.

Of course, it will require the perseverance and effort of each one. It dedicates a time of life to the routine at least three times a week.

Simple Steps Of Workout at Home

1. Heating

a workout

  • Perform about 10 minutes of running on-site, alternating elevation of knees to chest and heels to buttocks.
  • You can rest in between for a few seconds while still marching in place.
  • You have a treadmill or stationary bike; this heating can do there or using stairs in the house.

2. Push-Ups

a workout

  • Twelve reps each of three sets. Remember to separate your hand’s shoulder-width apart and line up with them.
  • It isn’t easy,  can rest your knees on the floor to perform the exercise.

3. Squats

a workout

  • Each set has ten repetitions, do like this three times. You are a beginner, and you can do it with the help of a chair in front of you.
  • The feet must be hip-width apart, and we must lower the tail—it ensures that the knee never goes beyond the tip of the foot.
  • If you already have the experience. You can do exercises with a barbell or another weight to hold your arms in front of your chest.

4. Triceps Dips

a workout


  • Three sets of 12 reps. With the help of a chair or a bench, you should place your hands there.
  • Space your feet to lower your hips while flexing your elbows and bringing them back.
  • If you have the experience, you can place your feet on another bench of the same height and run—the exercise from there.

5. Lunges With Alternate Legs

a workout

  • Two sets of 14 repetitions. Remember that the bent knee should not pass the tip of the foot.

6. Lateral Arm Raises

a workout

  • Three sets of 15 repetitions.
  • Weighted in both hands can be water bottles, dumbbells, sandbags, rocks, or packets of flour.

7. Biceps Curl Alternating Arm

bicep curl

  • Three sets of 15 repetitions. With weight like the previous exercise.

8. Bicycle (Abdominals)

a workout

  • Each set has 20 repetitions, do two times. On the floor,  a blanket or carpet, we must lift the torso without forcing the neck.
  • It tries to simultaneously unite the elbow with the opposite knee, simulating a constant pedaling movement with the legs.

9. Table

a workout

  • Each series has twenty seconds like that three times. The forearms placing on the floor and the tips of the feet supported.
  • It must isometrically contract the abdomen to keep the body in a straight line for approximately 20 seconds.

10. Horizontal Row

a workout

  • Two sets of 15 repetitions.
  • With a weight in both hands and torso forward, we raise both sides simultaneously.

11. Jump Rope

a workout

  • Each set has 8minutes, do three times.
  • You can jump at the rate you want and with the jump you want. Lower the intensity little by little.

12. Stretching

a workout

  • It does work as much as possible of the body. Finally, to incorporate right intensity aerobic exercise to burn fat. Between training and practice, it recommends not to rest more than 2 minutes.
  • For higher intensity and muscular stimulation, we could increase the weight used progressively. It reduces the repetitions to be performed, as well as the series.


  • It can be an excellent example to follow and improve their physical form practically and economically. Many more workouts can perform.
  • Workout is just a practical example of a routine that can be optimized, completed, and extended to suit the user.
  • Regular exercise has an improved sense of general well being and an enhanced self-image.
  • The practice is the best workout one can make for long and healthy life.



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