Workout Plan:
1. Push-Ups
Target Muscles: Chest, shoulders, triceps
Sets/Reps: 3 sets of 12-15
Rest: 30-45 seconds
Tips: Keep your body in a straight line from head to heels. Lower your chest all the way to the floor and push it back up. If full push-ups are too difficult, start on your knees.
2. Triceps Dips (Using a Chair or Bench)
Target Muscles: Triceps
Sets/Reps: 3 sets of 12-15
Rest: 30-45 seconds
Tips: Keep your elbows pointing straight back. For more intensity, extend your legs or add weight by placing a backpack or other object on your lap.
3. Incline Push-Ups (Hands Elevated on a Chair)
Target Muscles: Upper chest, shoulders, triceps
Sets/Reps: 3 sets of 12-15
Rest: 30-45 seconds
Tips: Elevate your hands on a sturdy surface like a chair, bench, or couch. Focus on maintaining a straight body alignment from head to heels as you lower your chest toward the surface.
4. Superman Hold (Back Extension)
Target Muscles: Lower back, glutes
Sets/Reps: 3 sets of 20-30 seconds
Rest: 30-45 seconds
Tips: Lie face down, extend your arms and legs, and lift them off the floor. Squeeze your glutes and lower back to hold the position. This move will strengthen your posterior chain.
5. Plank Shoulder Taps
Target Muscles: Shoulders, core
Sets/Reps: 3 sets of 20-30 (10-15 per side)
Rest: 30-45 seconds
Tips: From a plank position, tap your left shoulder with your right hand, then switch. Keep your core tight to prevent your hips from rocking side to side.
