This is the Third Article(Second Workout) of our Home Bodyweight Workout Series for Beginners. If you’ve not read the previous two articles, you should probably check those two out before you start reading this article and for those of you who’re up to date with this series, lets get started!
Exercises For Workout B
We’ll take a look at the exercises that we’ll be doing as a part of our second workout. At the end of this article, I’ll summarize the whole article for you in the form of a table.
1> Glute Bridges
Glute Bridges are an excellent way not only to target your Glutes but also your lower back, Hamstrings and Abs. The bridge is also great for improving hip mobility and strengthening your lower back, two things that any desk-bound worker can really benefit from.
2> Sumo Deadlift
Sumo Deadlift works your posterior chain (the back of your body), including your lower back, glutes, and hamstrings. Bracing your core during this movement will also build strength and stability in your abs. Start this deadlift with your feet in a wider stance and toes turned slightly out, which decreases the distance your hips need to travel, loading the hamstrings more than a conventional deadlift does.
If you’re new to deadlifting, start out with light weights until you feel comfortable with the movement. From there, you can progressively increase the load.
Instead Of a Dumbbell or a Kettle Bell, just grab your back pack with both hands and perform the movement. Because your back pack will be larger than a Dumbbell you probably won’t be able to start as low as you can see in the picture, but that’s alright. The goal is to perform the movement in a good form. You can stand on a raised platform while doing it to compensate for the larger size of the back pack or whatever piece of equipment it is that you’re using.
3> One-Arm Dumbbell Rows
The main muscle group worked during the single-arm row is the latissimus dorsi (lats). You also engage the entire back, shoulders, and arms (the trapezius, rhomboids, teres major and minor, deltoids, infraspinatus, biceps, brachialis, brachioradialis, and even pecs). This is a unilateral exercise so it’ll help you in eliminating any muscle imbalances that may be present in your body.
All you need to do is replace the Dumbbell with a piece of equipment that you can find in your house and you’re good to go.
4> Push Ups
Traditional Push-Ups are a great exercise to build upper body strength. In addition to targeting your chest, they also work your anterior deltoids and Triceps. When done with a proper form they also engage your core and lower back.
Shrugs are a great way to boost the strength of your shoulder, neck and upper back muscles. It also helps in improving the overall posture. Strengthening your trapezius muscles can help stabilize you neck and upper back and reduce the strain on your neck and shoulder muscles.
Keep your chin up, facing straight ahead, and your neck straight. While you inhale, bring your shoulders as high up toward your ears as you can. Do the movement slowly so that you feel the resistance of your muscles. Lower your shoulders back down and breathe out before repeating the movement. Don’t overload yourself with a heavy weight, only lift the weight that you can handle.
The crunches are a great way to tone your abs and strengthen your core muscles. It provides stability for the body. If you have a low body fat then you’ll be able to see your abs that many people desire.
The Bottom Line
|Glute Bridges||3||10-20||2 min|
|Sumo Deadlift||3||10-20||2 min|
|Single Arm Dumbbell Rows||3||8-12||2 min|
|Crunches||3||Until Failure||2 min|
This brings us to the end of Workout B.
Make sure you warm up properly before doing this workout. Do some jumping jacks, jog for a while, some dynamic stretches. The goal is to get the heart rate up and the blood flowing. Also do some static stretches after doing the workout.
If you like this workout don’t forget to share it with your friends and comment what you want to see on this website in the future!
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