Want to build muscle fast but don’t have time to go to a gym? This is an issue faced by many so I have put together a series of three workouts that you can perform at home.
You can use tubing, dumbbells, soup cans, paint cans or whatever you can find for extra resistance. You will find your home is full of options!
Perform 3 sets of 12-15 repetitions on each movement. Perform 3 sets of 30 repetitions on crunches. Perform 30 sec. of high stepping in between sets of each movement to tax your cardiovascular system as well.RELATED: RECOMMENDED PLANS FOR YOU
Workout 2 is a full-body workout that is balancing the musculature of the entire body while emphasizing the strength of the rotator cuff and arms. It does require some equipment for added resistance but surgical tubing can easily be used on every exercise for added resistance if you don’t have access to dumbbells or weights.
This is the second workout in the series. Try Workout 1 here and compare the two.
|EXERCISES:||KEY POINTS:||MAJOR MUSCLES||MINORMUSCLES|
|SIDE LUNGES||Start the same as lunges but, instead of stepping forward, step directly out to the side. Keep the stationary leg straight and rise up on the ball of the foot on the leg you’re stepping out with to squat down further. Squat until a stretch is felt on the inside of the stationary leg. Push off as strongly as possible to return to a standing position.||Abductors, Adductors.||Quadriceps, Gluteus Maximus, Hamstrings.|
|STANDING CALF RAISES||Place the balls of your feet on a block. Rise up on your toes as far as possible. Then let your heels down until a stretch is felt on the back of your legs.||Gastrocnemius.||Soleus.|
|STIFF-ARM PULLOVERS||Lying on your back on a flat bench, your arms extended overhead with a barbell in your hands, extend straight arms up over your chest in an arc.||Pectoralis major & Serratus anterior.||Anterior deltoids.|
|STANDING LATERAL RAISE||Start with the dumbbells in front of your legs, palms facing each other. With a slight bend in the elbow, bring the arms directly out to the side, rotating the front of the dumbbell towards the ground. Bring your arms up parallel to the floor.||Lateral head of the deltoids.||Traps; Anterior/Posterior head of deltoids.|
|BENCH DIPS||Place your hands on a bench behind your back on a chair and place your feet straight out in front of you (place them on a bench or another chair to make the exercise harder). Bend your arms until they are even with your elbows.||Triceps.||Pectoralis Major, Anterior deltoids.|
|CURLS||Sitting on a flat bench or standing, curl the dumbbells up, keeping your elbows steady. Twist your wrists so that your palms are facing up and towards your body at the top of the exercise (supinate) and pronate on the descent so palms face sides when weights are lowered.||Biceps.||Brachialis, Forearms.|
|INTERNAL/EXTERNAL ROTATIONS||Pin elbow at side. Keep at 90 degree angle. Rotate at shoulder only.||Rotator cuff muscles.|
|TWISTING CRUNCHES||Lying with your thighs perpendicular to the floor, keep your lower back pressed against the floor. Curl your shoulders off the floor as far as possible without letting your lower back leave the floor. Curl your right shoulder towards your left knee and vice versa.||Obliques.||Rectus Abdominis.|
How did that go? Did you prefer Workout 1? Workout 3 will be published in the following few days.