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No Gym Full Body Workout ( exercises ) at Home

“No Gym Full Body Workout ( exercises ) at Home”


In this blog we will know the types of exercise we can do at home without any heavy weight but only by own BODY WEIGHT, This Exercise are for Those who don’t get time from the Busy Schedule to spend some time at gym.

Here are some 7 main full body workout


A Pushups is a basic where we dont need any heavy gym equipment. All we have to do pushup is by our own body weight. A Basic Push-up is an effective way to strengthen the chest and arm muscles, and can be easily scaled as you get stronger, and they can be done anywhere where there is a firm surface with enough space for you to stretch out flat in.

How to do ?

Your hands should be slightly wider than your shoulders. This works both your arms and your chest.  This Regular pushups is best for Beginner who have problem in Lefting His Body Weight. Therefore  Regular Pushups is Effective in Chest, Biceps ,Shoulder workout .

How to do the Perfect PushUp- A Step by Step Guide

Diamond Pushups

How to do ?

Put your hands close together in a diamond shape, keep them directly under your chest. This will require you to engage your arms much more than a standard push up. The Diamond Pushup  is Very Effective on you Triceps  to build bulk body, normally Diamond pushups is very hard for beginner but slow as you arm get stronger you can easily do this pushups.

Diamond Pushups

Lower Back Extension

How to do ?

Lie on your front body, progress the move by lying on your stomach with your arms at your sides and lifting your head, torso and legs off the floor.

Having a Ball ?

Your next step is to progress to stability ball back extensions. These are performed in exactly the same way as the more challenging version of the floor back extensions, but you lie with your stomach and thighs on a stability ball. The added element of balance means your lower back has to work harder not only to perform the extension movement, but to stabilize you as well.


back extension

Leg Raises

Leg lifts are some of the best exercises you can do to work out your abs and your legs.

How to do ?

Lie flat on your back with your legs stretched out in front of you.

you can make use of yoga mat / exercise mat to lie on floor,  If you experience occasional back pain, you can  place your hands under the arch of your back, just above your hips. now Bend your knees and raise your legs slowly .

Be sure to contract your abdominals to push your lower back into the floor; there should not be any gap between them. This helps you target the abdominal muscles while protecting your spine.

now Slowly lower your legs.


Mountain Climbers

How to Do ?

  • Start in a plank position with arms and legs long. Beginning in a solid plank is the key to proper form and good results in the Mountain Climber. At its heart, the Mountain Climber is a form of plank. Keep your abs pulled in and your body straight. Squeeze your glutes and pull your shoulders away from your ears.
  • Pull your right knee into your chest.  As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn’t sag or come out of its plank position.
  • Quickly switch and pull the left knee in. At the same time you push your right leg back, pull your left knee in to the chest using the same form.
  • Continue to switch knees. Pull the knees in right, left, right, left—always switching simultaneously so that you are using a “running” motion. As you begin to move more quickly be in constant awareness of your body position and be sure to keep a straight line in your spine and don’t let your head droop. Core body stability is crucial.



How to do ?

  • Stand with your head facing forward and your chest held up and out.
  • Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.
  • Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
  • Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
  • Keep your body tight, and push through your heels to bring yourself back to the starting position.



Burpees is a combination of pushups and jump at once means here you all have to do is 1 pushups and 1 jump at speed rate.

How to do ?

  • Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
  • Push your hips back, bend your knees, and lower your body into a squat.
  • Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto them.
  • Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or you butt stick up in the air, as both can keep you from effectively working your core.
  • Jump your feet back so that they land just outside of your hands.
  • Reach your arms over head and explosively jump up into the air.
  • Land and immediately lower back into a squat for your next rep.



This are some 7 best exercise that you can do when you have missed you gym workout due to hard business schedule or any other reason, repeat above exercise in a set of 2 or 3 , with  2 to 3 minute break  after each exercise, hope this exercise help you  thank you .