The Best at Home Workout for Beginners to Build Muscle

Insane Home Muscle Building Workout for Beginners

Dwayne Johnson, Vin Diesel, Superman, Captain America, and even the guy next door, all these people have amazing toned bodies with huge muscles, perfect abs, and big biceps, and they make you dreaming all the time to have similar muscles.

You know the secret is in training, but unfortunately you are busy all the time, you hate the gym, maybe you are simply lazy to commit to the gym and to a workout plan.

But luckily you don't have to hit the gym to build muscle. The following workout is all you need. It's simple, effective, and require no equipment, so you can do it at home.

The Workout Plan

Our workout is pretty simple. It's targeting your whole body and made out of 6 exercises:

1. Push ups
2. Crunches
3. Plank with arm and leg alternating
4. Lunge to lunge jumps
5. Single leg glute bridges
6. Windshield Wiper

Each exercise should be done 10 times.

Don't forget to take a rest of 10 seconds after each exercise.
The workout should be repeated 3 times.

15 Days Diet

How to Perform the Exercises Perfectly?

Although these exercises are simple to do, they won't give effective results if done the wrong way!

The Wrong Exercise Form
Well you might ask how can I do a simple easy exercise as a push in a wrong way?
The worst mistake you can make when performing an exercise is the wrong tempo. And by this we mean that you don't take enough time to do the exercise.
A push up has two actions; getting up and getting down. These two actions should take four seconds.

The Right Exercise Form
As we mentioned in the previous example about how to do a perfect push up; every exercise should take 4 seconds in total.
This is related to the fact that muscles need time to build up. In the span of the 4 seconds, your muscle will use the energy in your body and oxygen to build new muscle blocs.

To make things more clear to you, here is how to do each one of this workout exercises:
1. The Perfect Push Ups
2. The Perfect Crunches
3. The Perfect Alternating Arm/Leg Lift Plank
4. The Perfect Lunge to Lunge Jumps
5. The Perfect Single Leg Glute Bridges
6. The Perfect Windshield Wiper
15 Days Diet

As you can see these exercises are easy to do but they are very intense with repetitions, and you will start feeling the burn very fast.
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