Start Your Exercise Journey

Follow The Daily Routine For 30-Days

Choose your Level

The complete Exercises guide for absolute beginners Click This Download button to get all video related content of all types of exercises and make sure that you do all workouts for 30-days And After you can proceed for intermediate level

The complete Exercises guide for intermediate level Click This Download button to get all video related content of all workouts and make sure that you workout for 30-days for deserved results then after you can proceed to advanced levels

The complete Exercises guide for Advanced level Click This Download button to get all video related content of all workouts and make sure that you do all workouts for 30-days for deserved results

Beginner Level Workouts

1. Body weight squats: 20 repetitions (reps)

Benefits: These will mainly train up your quadriceps, hamstrings, calves and glutes (your legs and bum).

2. Push-ups: (10) reps

Benefits: it trains most of your upper body muscles, primarily focusing on your chest (or pectorals), shoulders (or deltoids), and triceps.

3. Walking lunges: (10) reps each leg

Benefits: walking lunges train your legs and bum (quadriceps, hamstrings, calves and glutes).

4. Dumbbell rows (use any weights):10 reps each arm

Benefits: This exercise will train your latissimus dorsi (lats) while also engaging your entire back, shoulders and arms.

5. Plank: 45 seconds

Benefits: Planking exercise improves your body posture by strengthening your back, neck, chest, shoulder and abdominal muscles.

6. Jumping jacks: 30 reps

Benefits: increase your core body temperature, and activate every muscle in your body.

Intermediate Level workouts(Few Equipments needed!)

1. (10) Bulgarian Split Squats per leg

Benefits: it strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves.

2. (15) Decline Push-Ups

Benefits: activates muscle groups throughout your upper body, including your triceps, anterior deltoids, pectorals.

3. (10) Chin-Ups

Benefits: help improve grip strength, posture and appearance, while also helping to strengthen muscles that stabilize the spine.

4. (15) Jackknife sit-ups

Benefits: strengthening the abdominals, jack knife provides a stretch for the back and shoulders.

5. (15) Alternating Reverse Lunges (each leg)

Benefits: activate your core, glutes, and hamstrings.

6. (10) Pike Presses

Benefits: pike push up is a great exercise for building shoulder strength and improving core stability.

7. (10) Inverted Rows

Benefits: The inverted row is a great way to strengthen your upper back and improve your running posture by keeping you tall.

8. (30) Mountain Climbers

Benefits:targeting your whole body without the use of any equipment, and for building cardio endurance and strength.

Advanced Level workouts(Need Equipments!)

1. (10)One-Legged Squats (each leg)

Benefits: it strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves.

2. (15)Reverse Lunges (each leg)

Benefits: it strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves.

3. (20) Bodyweight squats

Benefits: These will mainly train up your quadriceps, hamstrings, calves and glutes (your legs and bum).

4. (10) Pull-Ups

Benefits: strengthening the arms and shoulders, pull-ups provides a stretch for the arms and shoulders.

5. (10) Dips

Benefits: strengthening your arm muscles, glutes, and hamstrings.

6. (10) Inverted bodyweight rows

Benefits: these rows will help improve your back strength and size. In some ways, they are the pulling equivalent to the much more well-known push-up.

7. (10) Spider-Man push-ups

Benefits: compound exercise working not only your chest muscles but several others that are responsible for keeping the stability and the balance of your body.