Table of exercises at home to lose weight and tighten the body without weights

If your goal is to lose your body and strengthen your muscles without going to the gym, an exercise schedule at home is the perfect solution for that.

This is because there are a lot of resistance exercises that do not need weights at all, and you can always choose the exercises that suit you and design a sports program at home with them.

home workout schedule

It is designed for the following purposes:-

It includes a wide range of resistance exercises to strengthen and amplify muscles.

It is also considered a home exercise program to lose weight and burn excess fat.

table description

To design the best at-home exercise program, you have to make sure that you target all parts of your body with a system and in a way that allows the muscles to grow and forces your body to burn fat with it.

So you will train in the home exercise program in this way:

Saturday and Wednesday: Chest, triceps and shoulder.

Mondays and Thursdays: a man and a noon and a bay.

Sunday and Tuesday: belly.

Friday: rest.

Cardio exercises according to your goals you will find directly below the program.

You must first warm up before exercising on all days by running and jumping in place and making extensions for the arms and legs to prepare the muscles for the exercises.

First, chest, shoulder and triceps exercises

On Saturday and Wednesday, you will do these exercises:-

Start by warming up your muscles.

Do each exercise for 8 to 10 reps and 3 sets.

1- The traditional push-up exercise

It targets the entire chest muscle, and the triceps muscle also works as an auxiliary muscle.

2- High-pressure exercise

To strengthen your upper chest muscles and improve the overall appearance of your chest, you will use a chair or elevated surface for this exercise.

3- Push-up exercise gem position

Like the traditional push-up, but targets the triceps muscle in a more focused way.

You can perform it by bringing the palms of your hands together so that the distance between the two thumbs is about 10 cm.

4- Diving exercise using the chair

It targets the triceps muscle and you can perform it using a chair or a raised surface by sitting on it first, then raising and lowering your body using your arms.

5- Front shoulder flap exercise

This exercise helps you to strengthen the front shoulder muscles and you can perform it as follows:-

Using a dumbbell or a water bottle, stand up straight, then slowly raise the weight up until your arms are about shoulder level and slowly lower the weight again.

6- Side flaps

This exercise targets the lateral shoulder muscle, and you can perform it by standing straight with the weight fixed on both sides of your body and then lifting the weight until your arm is parallel to the ground and slowly lowering the weight again.

Second: exercises for the leg, back and biceps

On Mondays and Thursdays you will do these exercises:

Start warming up your muscles

Do each exercise from 8 to 10 reps and 3 sets

1- Squat with body weight

This exercise works to strengthen the muscles of the legs and legs completely, burn fat and reduce the buttocks area.

To perform it, stand straight, tightening your abdomen and shoulders and pushing your chest forward, then lower your body until you form a vertical angle with your thighs, then slowly push your body up.

2- The stabbing exercise

This is one of the best leg exercises because it works mainly on sculpting fat and tightening the flabby areas in the buttocks area.

To perform it, stand up straight and do the next

Take your right foot one step forward

Then lower your body until your left knee touches the ground

Push your body up again

Repeat this process 10 times for each leg

3- dead lift

This exercise aims to strengthen the back and lumbar, and you can do it with dumbbells or a water bottle or without weight at all, the important thing is that you perform the correct movement.

To perform it, stand straight, then bend your knees slightly from this point. Lower your body down and make sure of the following.

Keep your leg position and don't bend your knees more than the starting position.

Your back should be straight and your eyes facing forward.

Slowly lower and raise your body to a standing position while you are in control of your weight.

4- Pull up exercise

This exercise works to strengthen the muscles of the entire back in addition to the biceps muscle, if there is an opportunity to buy a mind set on the door, this exercise may help you a lot.

5- Back flaps

This exercise targets the upper back, including the back shoulder muscle, and helps you improve and straighten your back.

This can be done

Bend the upper part of your body so that it is parallel to the floor with your eyes fixed on the floor, holding the weights in your hand.

Firmly push the weights out and up in an arc until your arms are parallel to the floor

Lower the weight again slowly, and before it completely touches your body, raise it again and repeat 10 times for 3 sets.

6- Pie weighted exercise

As you know, you can do it with a water bottle, sandbag, or any weight and it helps you strengthen and inflate your biceps.

The best home exercise program for the abdomen

These five exercises you can do on Sunday and Tuesday and you will not need any additional weights, and each exercise targets a specific area in the abdomen and must be done correctly to sculpt and strengthen the abdominal muscles.