Here is your 2021 workout routine

Working out is a beneficial practice for our minds and bodies. This isn’t new knowledge; we are all aware of the advantages that accompany exercise, but for a lot of us, taking time out of our day to go to a gym is an unfeasible thought.

I used to attend a gym back when I was in high school, but once I enrolled in university, I realized that finding time to go to the gym was becoming more and more difficult as a result of my school work. So, I thought I would create an at-home, equipment-free workout routine that targets all of the major muscle groups in the body that could appeal to anyone. I do this routine daily and wanted to share it; it takes 20-30 minutes to complete, and it’s absolutely free.

Legs:

  • 60 squats
  • 60 abdominal sideways toe reach (keep your core tight and back straight)
  • 60 squats
  • 60 calf raises
  • 60 backwards leg squeeze (lift leg back and up towards back), each leg
  • 60 bouncing lunges, each leg

Abs:

  • 60 push-ups
  • 60 second plank
  • 60 ab twists (balance on butt and twist abs and arms wide to side)
  • 60 in-and-outs (balance on butt and bend knees up towards chest then straighten out)
  • 60 back crawlers (lie on back and bring your elbow to your opposite knee)
  • 60 crunches
  • 60 leg drops (lie on back and keeping knees bent lower feet towards floor)
  • 60 crunches
  • 60 pelvic thrusts (lie on back and raise hips up towards ceiling then back down to floor)

Arms:

  • 60 boxer jabs, crossways, each arm
  • 60 boxer jabs, in front of you, each arm
  • 60 wall push-ups
  • 60 rolling pins (roll forearms out in front of you like a pinwheel), 30 seconds each direction
  • 60 uppercuts, each arm
  • 60 free weight bicep girls
  • 60 free weight tricep curls
  • 60 free weight chest press, standing
  • 60 free weight and small arm circles, arms held horizontal, 30 seconds each direction, standing
  • 60 free weight back squeezes (hold arms above head forming a triangle and pull each arm down and inward towards shoulder blades

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