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Getting bored in these quarantine days? Want your body to get lean shaped? Then you are in the right place. Here you will get to know how to get your body shaped and to become sexy as well as fit. You just need to be determined towards your goal and you can completely transform your figure just in eight weeks. So, it is very essential to follow a workout plan or program to achieve a good physique.

Basic workout equipment required:

A flat bench, adjustable dumbbells, jump rope, heavy kettlebell, yoga mat, mini resistance band.

Beginner body workout routine

Chest workout

When it comes to chest workout the very basic workout one needs to do is the barbell bench press. In this exercise, you need a flat bench and a barbell. Keep your feet firm on the ground and place yourself on the bench so that your back should be flat on the bench. Hold the barbell rod with your palm firmly. Now, position the rod above the upper chest keeping your wrist straight. Also, exhale and push the bar upward again keeping the wrist straight. Now slowly lower down the bar till it touches the upper chest. Repeat this step ten times for the beginning keeping in mind that your back must be flat.


This is a chest workout that doesn’t need any of the equipment. For this, you need to keep your back straight and keep your abdominal tight. Try to keep your hand close and straight to your shoulder. Now lower down your body slowly with the help of your hand keeping your body and arms in control. Then press upward.

Abs and arms work out

Biceps Workout:

The large muscle that lies on the front of the upper arm between the shoulder and the elbow is referred to as the Biceps. The anatomy of the biceps consists of the biceps brachii, brachialis and the pronator teres. Here are 7 bicep workouts that stimulate new levels of growth, help maximize strength, and give the desired muscle definition.

Fat-Grip Hammer Curl: This is done using two dumbbells. Also, he upper arm is kept stationary at the sides and the palms are faced upwards, curling the weights.

Behind-the-back Cable Curl: Cable machine is required in this. Curl the handle without pointing the elbow forward.

EZ-Bar Preacher Curl: This requires the preacher bench. The EZ-curl bar is held at shoulder-width.

Reverse Curl: The bar is held and the upper arm is kept against the sides. Then curl the bar.

Wide-Grip Curl: The bar is held with hands, wider than shoulder-width. Then the curls are performed.

Close-Grip Curl: The bar is held in the middle followed by curls.

Dumbbell Curl: The dumbbell is held in each hand with palms facing towards the body. Also, the weight should be kept on heels and leaned forward. Then curl the weights.

Triceps work out:

The triceps or triceps brachii is a large muscle on the back of the upper limb of many vertebrates. So, this muscle is responsible for extension of the elbow joint. Here is some of the triceps workout that can complete full-blown triceps.

Diamond push-up: The hands are kept under the chest, making a diamond shape. The legs are straightened and the chin is lowered.

Kickbacks: Weight is held in the left hand. Also, he right foot is placed on the platform and the forearm is lowered at 90 degrees.

Dips: A chair is required where the hips are kept outside it. Hands are used to hold the chair and the knees are bent. Also, he elbows are bent at about 90 degrees.

The triceps has three different heads- the long head, lateral head and the median head. All the heads contracts during triceps exercise.

Flexibility exercises and stretches:

Performing extensive workout routine may make your body stiff. This can be a cause of body pain. Thus, it is very important to perform some flexibility exercises and stretches prior and post-workout. It not only prepares our body for the workout but also reduces the risk of muscle injuries.
Shoulder stretch
Triceps stretch
Calf stretch
Lower back
Seated trapezius stretch
Hip flexor stretch


Just with a few types of equipment and some hard work you can make this quarantine worth remembering. So, haven’t you always blamed time for your left out workout plans? Well then here’s it, all the time and the guidance you need. Pick yourself up, stretch your muscles for a while before you start with the workout. Stay fit, stay healthy!

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