For this workout it will be a full body workout incorporating cardio as well as bodyweight movements. This is a great way to burn fat and bring on a great sweat. This is very good workout to do to get moving and loose weight. The main goal of this is to do all these movements one right after the other with little to no rest to really make your body work hard. Specifically for this workout you are going to want to go through this while circuit twice to get the body burning.

Exercise #1- Jumprope1x2 min. Jumpropping is a great cardio exercise that incorporates alot of the bodies muscles. It is very tiring and will bring you to a sweat quickly.

Exercise #2- Pushups1x20. Push ups are a great way to build some good upper body strength. It mainly focuses on your chest but you are also engaging other muscles such as front deltoids and well and stimulating your core muscles.

Exercise #3- Sit ups1x20. Sit ups is the universal core workout that build good core strength. You will feel it throughout your abdomen and it is a good burn.

Exercise #4- Walking Lunges1x20. Walking lunges is a great exercise for your legs. They force you to engage almost all the leg muscles when doing them. You want to do these at a a good concentration and really feel the burn in your quads and hamstrings.

Exercise #5- Jogging 1×5 min. This jog is a good way to cool your body down from all these exercises that you are doing one right after the other. It gives your body a cool down period to be able to do this over agin one more time.

For this circuit the main goal is to not have a resting period. This is because you want your body to burn and sweat. This forces the body to work harder which leads to results that ou are looking for. After you do the circuit once do it one more time.

For this workout, The only equipment is an exercise band. This is a great tool to use specifically in a time like this. It offers you good resistance to exercises which really helps you be able to do certain exercises as well as making exercises more challenging to do. we will be focusing on an upper body workout that will workout the main muscle groups. This I including arms, chest, and back.

Exercise #1- Side Lateral Raises4x10. This is a great exercise to start your workout with because it really warms up your shoulders and creates good blood flow through the arms. You want to step on the band in the middle and grab each end for the band. Raise your arms up from your side with straight arms. This will be focusing on your side deltoid.

Exercise #2- Front Raises4x10. Front raises is a great exercise that focuses mainly on the front deltoid of the shoulder. It is the same form as the side raises but instead of moving your arms to the side you move them upward straight infant of you. These two exercises are a great way to warm up your shoulders which is involved in the other movements.

Exercise #3- Bicep Curls4x10. For this exercise to want to be stepping on the middle of the band and creating good resistance for your biceps. You grab each end and keep your elbows tucked to your side and curl the band and squeeze the bicep each time you do a curl. This will contract the muscle and promote growth.

Exercise #4- Chest Flies. For this exercise you want to put the band around your back and grab each end. Stretch our arms out to the side with straight arms. From there keep your arms straight and bring them together in front of your body. This exercise focuses on your inner chest muscles.

Exercise #5 Back Rows. For this exercise you sit down and put the middle of the band on your feet and grab each end of the band. Then keep your back straight and pull the band and squeeze the muscle in your back. You want to this of your hands as hooks and really focus on contracting the back muscles.

Due to all the gyms being closed because of the CoronaVirus pandemic, not many people have been moving and getting the exercise that they need each day to make your body and heart healthier. All these exercises in this routine are made to bring on a sweat and keep your heart rate up. This will really help you get your daily cardio in. All you will need is a spot in your home that is pretty open.

Exercise #1- Mountain Clibmers3x40seconds. For this exercise it is a great starter movement to warm up your body and really get the blood flowing. You want to get into a push up position and then one by one lift one foot up and bring your knee to your stomach. Do it very quickly simultaneously until you get to 40 seconds.

Exercise #2- High knees/ Butt kickers4x40 seconds. For these exercises you will be switching off one another. First start off with the high knees. Stand in place and lift your knees one by one up to your waist quickly. Secondly Do butt kickers after. jog in place by kicking your butt with your heel.s. Then you do this both of these again one more time. This really gets you sweating and keeps your heart rate up.

Exercise #3- step ups4x30seconds. For this exercise you will need a small stool or table that you can step up on to about knee height. This exercise really burns your legs and core. You start with one leg up on the surface and you quickly switch legs. This will help you with quickness as well as well as increasing endurance.

Exercise #4 Burpies3x10. Burpies is a very taxing movement that will workout your whole body. You start by jumping in the air then quickly going down into a push up position the quickly standing up and jumping again. This is a great finisher to push yourself and finish strong.

This workout is focusing on the core muscles and really toning your abs. It will be mixed with timed exercises as well as exercises with rep ranges. The main goal is to make your core burn and help you burn more calories to see results in your abs. These are all movements that you can do anywhere so there are no excuses of not being able to do it.

Exercise #1- Planks3x40seconds. Planks are a very fundamental ab exercise that is incorporated in many exercise programs. It is an exercise that really makes your core burn and it really strengths your core. These are very good to start your workout because it was up your muscles and is very beneficial.You want to lay stomach down on the ground and have your elbow on the ground with your arm at a ninety degree angle. You also want to make sure your body is straight as a board.

Exercise #2- Crunches4x10. Crunches are a very good exercise that puts a lot of good stress on the core specifically the upper parts of your abs. They are a very good exercise that you want to do at a good rate to really feel the burn. You want to lay on your back with your heels to you butt and you want your upper body to go up half way similar to a sit up but a little less motion.

Exercise #3- Flutter kicks3x40 seconds. butter kicks are a very tiring movement that focuses mainly on the bottom part of your core. It really burns the abdomen and forces you to work hard. For this exercise you lay on your back, you put your hands underneath your bottom and simultaneously with straight legs move them up and down without touching the ground.

For this core workout it is in a circuit form meaning you do these exercises more than once. For this you want to go through this program twice and it is a real ab killer that will really tire you out.

This at home workout will be lower body focused mainly doing dynamic movements that will really get your heart rate up. This will help you burn a lot of calorie which will result in a good effective workout that you can do at your home. Your legs will be burning because there should be little rest between each set.

Exercise #1- Squats 3×12. When doing squats you want to have a good solid base about shoulder width apart. When squatting down you want to keep your back straight and go down till your legs form a ninety degree angle and go back up. Do them at a consistent rate and really feel the burn both in your quads and hamstrings.

Exercise #2- Walking lunges3x10. Walking lungs are a very dynamic movement that really fatigues you due to how many muscles are working. You will mostly feel the burn in your hamstrings as well as your gluteus maximus. It will also burn a lot of calories because it is a taxing movement that really gets you blood flowing and your heart beat pretty good.

Exercise #3-Calve raises3x12. For calves ally will need is some sort of ledge where you can place your toes and have your heels hang off of such as stairs. For this exercise you will want to really stretch the muscles as much as possible the when at the top when pushing up with your toes squeeze for three seconds. It will really start to burn and you will feel the blood flow through the muscle.

Exercise #4- Squat jumps3x10. This is a very good ender exercise that will get your heart beating fast and really tired you out. It take a a lot of energy due to the double movement of squatting and then jumping from the squat as high as you can. This works out every part of the leg and will really help you burn calories.

Due to the Corona Virus many places have been closed and people have been forced to stay home. This has caused all of the gyms around to closed till the quarantine is waved off by the president. This workout will really make you tired and will give you the exercise that you need while at home. We will be focusing on a lot of body weight exercises as well as some exercise band work.

Exercise #1- Pushups5x10. Pushups are one of the most popular exercise that you can do anywhere and it really benefits you. The two main areas that pushups focus on are the front deltoid which is the front head of the shoulder and the whole chest. You want to really have a strong steady form and do them at a consistent rate. You really want to squeeze your chest when pushing up from the ground and you will really feel it.

Exercise #2- Sit ups5x10. Sit ups are very popular and is a very effective way to work out your core muscles. You can do them anywhere in your house. When doing sit-ups you want to keep your core really tight and squeeze when going up and stretch /relax your core on the way down. This helps with the contraction of the muscles in your abdomen.

Exercise #3- Bicep curls5x10. For this exercise you will need an exercise band. You first will want to step on the bottom of the band and grab each side with your hands and do bicep curls. You want to keep your elbows at your side and when pulling the bands squeeze you’re biceps very hard and stretch them out when going down. This is very important because there may not be a lot f resistance and that is the way to contact your muscles.

Exercise #4- Shoulder raises5x10. For this exercise a band will be needed. First you want to step on the middle of the band and grab each end. with straight arms raise them up to shoulder length. This ill be focusing mainly on your side deltoids. You want to really squeeze when going up to contract the muscle and force more blood to the muscle that is working.

For this crazy chest workout, it is mostly a free weight workout that will result in a crazy pump and a great workout. The main focus for this chest workout is the upper chest. This a major part when developing your chest because this is the thing that makes your chest look very big. All of these exercises will hit the upper chest also known as the upper shelf.

Exercise #1- Bench press4x12. Bench press is the most universal exercise for your chest. It hits almost every part of your chest. You want to have very good form so you don’t get injured. You want hands about shoulder width part and wrist straight. When going down feel a good stretch in your chest and when you push up squeeze your chest

Exercise #2- Dumbbell chest flies4x12. Dum bell flies are a really good exercise to build your chest because it really breaks down the muscle tissue when done correctly. Lay flat on a bench with two dumbbells and hold them straight up in front of you. Then slowly let each arm separate down to each side and wit straight arms bring them back together. This should really stretch the chest and create a good burn.

Exercise #3- Incline Bench press4x12. Incline bench press is a variation of a normal bench press because the seat is slightly tilted upward. This tilt creates more focus on activating your upper chest. The form of this is very similar to that of a normal bench press but you are activating a lot more upper chest.

Exercise #4- Plate press4x12. Plate press really activates your upper chest. You grab a plate, any weight that you can handle and with both hands press against it as hard aas possible and bring in towards your chest then push it out in front of yourself. It may look easy but it really burns and really makes the blood flow.

Exercise #5- Cable press4x12. Cables put a lot more tension directly on the chest. This exercise really helps promote good growth to your chest. The cable machine must have to attachments with single handles on them at medium height. You want your elbows to out to your side at a ninety degree angle. When your press you really want to squeeze and force more blood into the muscle resulting in a good pump.

In this workout, we are going to go over a killer workout that will really make your arms pumped as well as increasing growth. The two main muscle groups that are going to be focused on are Biceps and Triceps. The main thing that is going to be done is overload booth of these muscle groups individually meaning there are going to be 3 exercises for triceps in a row and 3 bicep workouts after. This forces the blood to be spread through these muscle making them work. This workout promotes great growth in your arms.

Exercise #1- Tricep push down. For this exercise use a cable machine with a rope attachment. Move the rope to the very top and use your triceps to pull it down. Make sure your elbows are tucked to your side and focus on squeezing your triceps.

Exercise #2- 5x10Overhead tricep extensions. This exercise particularly hits the outer part of the tricep. For this exercise use a cabe machine with a rope and adjust it to the top. Now facing away fro the machine grab the rope behind your head and bend at the waist. Pull the rope over your head and feel the contractions in the outside of the triceps.

Exercise #3- 5x10Reverse grip tricep push downs. For this exercise use a cable machine with a metal bar attachment and adjust it to the very top position. Instead of having overhand grip use underhand grip. This exercise hits more of the inner tricep. This is a good variation to include in your tricep workout.

Exercise #4- 5x10Bicep curls. Now on to biceps, use dumbbells with tucked elbows at your side and curl your arm. Contract your bicep at the top of each rep. Do each curl together. Normal curls hit the inner bicep.

Exercise #5- Hammer curls. For hammer curls, they are very similar to normal curls except for the position of the dumbbells. In this exercise you hold the dumbbells vertically instead of horizontal. This exercise hits more of the outer bicep and the forearm.

Exercise #6- Preacher curls. Preacher curls really help the peak of your bicep grow. Use a preacher curl machine, it puts a lot of good tension on your biceps. This exercise puts a different type of tension on your biceps that will really promote growth on your biceps.

When working out your back there are many parts of your back that need to be exercised. The main parts of your back that you want to hit are your lats which are the wing like muscles, your traps which are more of the upper back, and rhomboids which is your middle back.I am going to go over many exercises that you can do in the gym that will make you back grow and become more muscular.

Exercise #1-Seated back rows 4×12. Use a cable machine with a V-bar grip. Use your feet as stabilization when doing the two movement. Make sure to stretch your back muscles when going forward and squeezing your back when pulling backwards .This specific type of row aims for more of the middle back. Row are a universal exercise for back that is used for both the width and gerth of the back.

Exercise #2- Lat pull downs 4×12. Use the cable machine with the small seat with a wide bar at the top. Make sure your grip is wide because this is aiming for the width of your back. When going up really stretch your lats and when pulling down the bar, squeeze the lats as hard as possible and contract the muscle.

Exercise #3- Lat pull over 4×12. Use a cable machine and adjust it by moving the piece all the way to the top. Use a rope attachment for this exercise. When doing this exercise you want to keep your arms straight and think of them as hooks. Your want to be using your lats to move the rope down and squeezing towards your waist. Your lats should be the muscle that is engaged

Exercise # 4- Face pulls 4×12. Keep the cable up high with the rope attachment. Pull the rope towards or face. Squeeze your upper back and rear deltoids when doing this exercise. This exercise is meant to hit your upper back as well as the back of your shoulders.

Exercise #5- Bent over T rows 4×12. For this exercise you will be using a landmine barbell. Once you stratle the barbell make sure your grip is about shoulder length apart, bend over from the waist with a straight back and pull the bar towards your abdomen. This exercise will mostly be working out your back but will also activate a bunch of little muscles due to it being a free weight.

Exercise # 6- Pull ups 4 sets till failure. Use more of a wide grip pulp form. This will workout your biceps as your lats. Use this exercise as a finishing exercise to burn out your back.