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What Is A Good Home Workout Plan For Upper Body, Abs, And Lower Back?

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What Is A Good Home Workout Plan For Upper Body, Abs, And Lower Back?

Postby Thronton » Sat Nov 08, 2014 4:57 pm

I am 15 and I want to start building up muscle but I don't want to spend money to use a gym. Just a weekly plan for a workout that involves the things in the title would be awesome.
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Joined: Thu Apr 03, 2014 3:00 pm

What Is A Good Home Workout Plan For Upper Body, Abs, And Lower Back?

Postby Hrychleah » Sun Nov 09, 2014 8:51 am

eat just oats, fruits, vegetables, mik (boiled potatoes and banans daily) 2 days a week till u achieve ur target and for rest day follow general diet i mentioned below

Best is stay active, dance, use only stairs (no lift), walk to nearest shop, get good sleep and stay happy

You shud do 15 mins jog daily, sit-ups, climbing stairs (very effective), lunges (very effective), dance workout for toned legs and butt.

Cycling, swimming, dance and skipping rope is also helpful

Do Crunches, side twists, Side bends, Leg raises 3 sets of 25 reps each exercise daily to trim belly.

Eat Yogurt, raw paneer, drink hot milk bedtime, drink lots of water, eat fruits and salads, drink green tea morning first thing and eat little salad before lunch and Dinner.

Dip handful of whole grains (Black grams, peas, peanuts, pulses) in cup of water overnight and eat in morning.

You can follow following diet and fitness tips for better results: -

Eat more of vegetarian food, have 5 time meals rather. Eat yogurt, curd in mrng and evening.

You can have seafood also.

Drink 1 cup of green tea empty stomach.

breakfast of cereals, milk and egg only, with bread

Lunch u can have beans on bread, 1 plate dal rice or 2-3 breads with baked/ boiled vegetables/ pulses

have light dinner, eat some salad and u can have 2-3 breads and with veg gravy or pasta with not much of cheese. You can use home made salsa

Drink plain hot milk with only little suger or green tea bed time

avoid soda/aerated drinks (mainly diet Soda), chicken, beef, pork, cheese, pizzas and junk food.

Avoid rice at night. you can treat yourself on weekend with these food, but keep activity level high on weekend

learn some recipes for healthy food. You can look for alternates like fish, crab, prawns, Soya, Mushrooms etc..


You can do activities like streching, breathing exercises, yoga, running, like standing at same place u do running motion, arobics, dance, climb stairs till 5 storeys 3-4 times a day, jogging, badminton, volleyball also keep you fit

swimming is also good exercise

You can do free exercises like push-ups, sit-ups, chin-ups to stay fit

get a pair of light weight dumbells and do arm exercises

for thighs do lunges, sit-ups, stepper, multi-exercise, leg curls, leg press, jogging, climbing, climbing steps

for arms do dumbell curl, reverse dumbell curl with light weights (15-20-25 reps)

for abs do crunches, leg raises, tiwst crunches, standing twists etc.

for chest do push-ups, dumbell flies on bench or exercise ball, dumbell press, bench press, pec dec etc.

Note: I suggest light dumbells over machines. please make sure u do light weights and more reps for weight loss.

Please don't do exercise if you have cold or some illness.

I make customized plans as well on nominal payment, contact me if you need 1

Please rate my answer if you like. u can anyway mail me or im me for more info.. all the best..
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Joined: Sat Feb 01, 2014 4:00 am

What Is A Good Home Workout Plan For Upper Body, Abs, And Lower Back?

Postby ealuvig » Tue Nov 11, 2014 4:42 am

to help build abs and your upper body, do

-sit ups

-push ups

lower back:

sit ups works too


crab walk :)

sorry i can't help anymore, this is pretty much all I know
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Joined: Wed Oct 03, 2012 1:27 pm

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