20 Minutes Home Workouts, Diet And Body Weight Routines – Download Free

Free Download What you'll learn
20 Minute full body fat burn workout
20 Minutes chest and back workout
20 Minutes full body conditioning workout
20 Minutes arms and shoulders workout
16 Minutes Arms andabs bonus
Diet plan ebook
Body wight routines for beginners
Requirements
1-3kg dumbbells, Light (Thin) resistance bands
Description
Burn fat, eat right and get in shape with 20 minutes daily routine at home.Your fitness edge comes from consistent exercise becoming a part of your life.Making your workouts convenient is part of removing the hurdles that keep you from developing the life-changing habit of a consistent fitness routine.And it doesn't get more convenient than the at-home workout. Keep reading to learn all the benefits of working out at home and fast track your health.1. Cost-EffectiveSweating it out at home saves serious cash. Gym memberships cost a pretty penny these days, not to mention the cost of gas traveling to the gym.Save that cash and use it to give yourself a reward after completing an at-home exercise streak or challenge.2. Time-SavingWorking out at-home saves commute time. Cutting the amount of time it takes to workout cuts excuses.Eliminating the excuse of not enough time is one of many benefits of working out at home that keeps you on track all year long.At home, it only takes 5 min. to be ready for a run, clicked into an exercise video, or playing your favorite music while pumping dumbbells.3. FlexibleYou will get sick, you'll overbook your days, and you won't always be able to get to the gym. The habit of the at-home workout saves the day when things don't go as planned and you need more flexibility.Flexibility is important when establishing and staying on track with a workout routine.4. No Nasty GermsThanks to Covid 19, avoiding germs has gone to a whole new level. The fact is most of us don't have the choice to go to the gym right now. Hopefully, that will change but avoiding dangerous germs is always important.Exercising at home keeps germs at bay. There's no need to wipe down machines, worry about who sat on the machines before you, or worry what else you might pick up when your phone drops on the floor.You might love the gym, but you probably can't wait to wash your hands, phone, and clothes after your workouts.5. Clean Up and Get Ready At HomeSpeaking of clean, cleansing your body of all the toxins you've sweated out and using your own personal beauty products is a huge benefit to an at-home workout.Who knows what's lurking on the floors of your local gym's showers. Even worse is not showering and stewing in salty, sweaty toxins until you finally get a chance to rinse off at home.6. Privacy Working Out At HomeIn the privacy of your own home, you don't have to worry about who's judging your form, fashion, or fitness level.No need to be polite, you can just be. Sometimes you need some time to yourself away from the crowd. Your home is your safe haven where you can really get into your workout and not worry about the other people around you.7. No CreepersUnfortunately, they're out there. Most of the time they just watch but every once in a while, they're bold enough to approach.Yes, ignoring them or giving them the stink eye is a good idea but it's freeing to workout at home without being observed by the lookie-loo two machines away.8. Eliminate DistractionsWhile you may need to eliminate some distractions while working out at home, gym distractions are not easily changed.Bad music, news on tv screens, friends you haven't seen in a while, or strangers chatting next to the machine you're working on can slow you down and take the focus away from your workout.9. Freedom – No RulesYour house, your rules. The gym on the other hand must have rules, lots of rules.Wipe down the machines, no dropping the weights, opening and closing times, use the machines this way, not that way, no loud music, leave your cell phone in your locker, be on time for your class, no chit chat.Don't get me wrong, I like rules at the gym! But it's nice not to have any when you workout at home.10. Always OpenAt home workouts are always available. Unless you're a member at 24 hr fitness, your gym's schedule is going to limit you.This benefit is also important when establishing an exercise habit. The more times a week you workout, the faster you will see results. Momentum builds and then not exercising feels strange.Don't let hours of operations stop you from being your best self.11. Doesn't Matter What You WearNo shoes, no shirts, no problem!Bust your move in jammies, wear those comfy shorts that expose cellulite, or don your favorite holey tee. No one cares what you wear when you're at home.Let's face it, some of the things you'd be willing to work out in at home could get you some strange looks at the gym.12. Messy Hair, Don't CareNo makeup, messy hair? At home, who cares!Your workout goal at home is to get started. The goal for the gym is to at least tame the Lion King hair you woke up with and maybe swipe on some gloss and mascara.Once again, working out at home saves you time and puts fitness first.13. Limits ExcusesStarting an exercise routine and sticking with it is always going to be rife with excuses and roadblocks to overcome. Excuses don't get results.The at-home workout eliminates lots of potential excuses.When you have a workout routine that you can do wherever you are, you become master and commander of your fitness.Nothing can stop you and that's what you need.14. No RushAt home, no one's waiting for you to finish your reps so they can use your machine.Class doesn't have a start and stop time. You go at your own pace. If you need to hit pause to get a drink, you don't miss out on any moves.No rushing home to get dinner started. Pop dinner in the oven to cook while you slay your cross fit video.15. No LinesSometimes, you're the one waiting in line at the gym.It's frustrating to watch the lifter on the crunch machine scrolling and texting on their phone between reps. Do you become that toe tapping impatient person or kindly confront them?It's nice to run through your routine without worrying about someone else's schedule.16. More Joy- Less EgoComparison is the thief of joy. It's hard not to compare a little when you're at the gym.When you workout at home you more easily make the only comparison that really matters. How well you did today compared to yesterday. You're in competition with yourself, not the younger, fitter member at the gym.17. Workout With Family And FriendsGoing for a walk with your girlfriend takes exercise to the next level. Chatty healthy fun.Lively outdoor activities with your kids builds strong bodies and relationships.Trying to motivate your family to workout with you at the gym and then getting everyone there is like pulling teeth.Part of being healthy is developing community. When you combine important relationships with exercise it's a win-win.18. Quick and EasyWhere do you have 15 min today? You almost always have 15 min somewhere in your day. The beauty of at-home exercise is that you can fit it in even on your busiest days.Quick 15 min body-weight training or HIIT routines can be done once a day or numerous times throughout the day for hassle free fitness.When you're at home, it's easy to stop what you're doing and stretch for a few minutes, or drop and do 25 sit ups. You don't have to prep anything to run up and down your stairs 10 times between activities.Going to the gym isn't quick and easy. After all the prep and travel, the last thing you want to do is a quick 15 min. workout.19. Workout For Your BrainRegularly working out at home more easily leads to creatively finding new ways to incorporate movement into your day.Squats in the kitchen while you wait for the water to boil. Racing your dog up the stairs, push ups between commercials. Fitness becomes a part of your home life and isn't just reserved for the gym.A no brainer gym routine can be helpful for staying on track with fitness, but your muscles and brain crave variety.20. More VarietyLike your brain, it's good for your muscles to be challenged with new movements. Once muscles adapt to a workout, you lose the effectiveness of those exercises.There is no better way to add variety to your workouts than when you're at home.Outdoor sports, exercises videos and apps, body weight routines, core building, walking, running, dancing, the variety of options is almost limitless.21. More ComfortableAt home workouts cannot be beat for comfort. Physical, mental, and emotional. Want to get comfortable with fitness? Start working out from home. You'll build confidence and strength in yourself and your body.Walking into a new environment full of strangers is so much easier when you already have some mastery over flexibility, strength, and mobility.22. No JudgementWhen you exercise at home no one judges your body, what exercises you're doing, or if you're working out to their standards.Lifting 10 lb free weights between two power lifting women is kinda awkward. Which leads to an important point. Don't judge yourself either. Whether at the gym or at home. Do your best and forget the rest.23. Eliminates Fear Of FailureIt's a lot easier to fail privately than in a room full of people.Can't keep your balance while lunging? Couldn't lift your weights more than twice? Leggings aren't squat proof? No one cares when you're at home.At home, you can focus on failing forward without the pressure of others witnessing your mistakes and struggles.It gives you room to develop an attitude of strength and confidence before working out in front of others.24. No EmbarrassmentNo need to worry about awkward sweat showing through your leggings or t-shirt.Crazy bridge thrusting? No need to blush.Every awkward, suggestive, unattractive move can be done without cringing.How many exercises do you pass up at the gym because there is no way you're doing that move in public?25. No Weird SmellsBetween stranger's body odor, dirty floors, old sweat, and the constant spraying of disinfectants, the gym can be toxic to your nose.Your house smells like home and if you're outdoors.ah, sweet fresh air.26. Fido And Kitty Cheer You OnWhat could be better than having your little tiger come over and give you a nudge of encouragement during a workout?It's sweet when you get down on the ground for stretching and your favorite critter comes over for some love.Besides, your pup might get that walk he's been craving, instead of waiting for you to get home from the gym.27. Vitamin DAt home, exercising outside is a breeze.Not only will you enjoy the benefits of exercise, but you'll increase your Vitamin D levels too.Vitamin D helps fight disease, reduces depression, and boosts weight loss.28. Leads To More Well Rounded WorkoutsYou're more likely to mix it up a bit when you workout at home. A mix of cardio, core, weights, mobility, and fun are all important in a fitness routine.Beautiful day? Time to go for a walk.Rainy and cold? Pop in a weight lifting DVD.Feel like dancing? Crank up the tunes.Need a quick workout? 7 minutes of HIIT and you're good to go.Kids bored? Challenge them to a game of basketball.29. More FunAt the gym, it isn't always easy to really let your guard down and have a blast.Yes, working out at the gym leads to good feelings, but it isn't fun like taking Fido for a walk or dancing like no one's watching during your favorite at home hip hop routine.30. No HeadphonesNo more messing with headphone wires or wireless headphone's low batteries.Play your tunes loud and proud.All those cheesy and obnoxious songs you love to sweat to can be played at full volume in the privacy of your own home.31. Clean Eating AdvantageBeing at home while exercising gives you more control over what you eat before and after working out. The gym is usually short on healthy choices and being out and about for workouts often leads to temptations.Before a workout away from home, it's all too common to skip a meal or lean on processed convenience foods.And after the gym, it's more likely you'll grab something on the go to curb that intense hunger you just whipped up. Those to-go choices are often unhealthy.Bad food choices can quickly sabotage your healthy workout.
Overview
Section 1: Introduction
Lecture 1 Intro
Lecture 2 16 Minutes Arms and core / Light تمرين خصر وأذرع
Lecture 3 20 Minutes / Full body conditioning تمرين شد وحرق سعران للجسم كامل
Lecture 4 Diet and routines E-books كتيب دابت وتمارين
Lecture 5 20 Minutes Chest and back تمارين الصدر والظهر
Lecture 6 20 Minutes / Full body burn تمارين حرق
Lecture 7 20 Minutes /Arms and shoulders تمارين شد الاذرع والاكتاف
Lecture 8 20 Minutes / Core تمارين الخصر
Suitable for all levels


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