Home Workout for weight loss and weight gain

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Home workout for mass gain, weight loss. this is the best top 15 home workout exercise.

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	1. Supermans Who doesn't want to think they have super powers?  Great stretch as well when you picture trying to touch the opposing walls with your fingers and toes.
	2. Push-up The Push-up is an oldie but goodie.  You can modify intensity by changing hand placement.
	3. Contralateral Limb Raises Don’t let the name scare you – this is great for toning those troubling upper body areas.
	4. Bent Knee Push-up A great starting option if you struggle with the correct form using a full Push-Up.
	5. Downward-facing Dog Slow and controlled movement very important – wonderful calf stretch.
	6. Bent-Knee Sit-up / Crunches Most people don’t know how to perform a proper sit-up/crunch – that is until now.  Core Power!
	7. Push-up with Single-leg Raise A great progression from a regular Push-Up but remember to keep proper form.
	8. Front Plank This is harder than it looks!  Your back and abs will love you.
	9. Side Plank with Bent Knee Great way to add in hips work without the need for any equipment other than your own body weight.
	10. Supine Reverse Crunches Advanced crunch that targets the entire core region.  If you feel pain in your back – STOP.
	11. Cobra This is my “good morning, time to wake up” exercise – great way to get ready for a busy day.
	12. Squat Jumps A bit of heart rate work while working on total body movement.
	13. Forward Lunge If I could only do one leg exercise for the rest of my life, a lunge would be my choice.
	14. Forward Lunge with Arm Drivers Start with the regular lunge and work up to this advanced exercise hitting some core  areas.
	15. Glute Bridge Real people do yoga – and this is a great entry exercise to the power of slow and controlled movements.

Intermediate routine

If you’ve mastered the beginner routine, you’re ready to take on these intermediate moves.

Complete 2 sets of 10 to 15 reps of each exercise below, then move on to the next after 1 minute of rest.

An alternative, more advanced approach is to complete timed rounds. For instance, complete 1 minute of each exercise and repeat the circuit twice.

Compete against yourself to get just 1 or 2 more reps each time you complete the routine.

Single-leg bridge

Any time you take an exercise to a single leg, you’ll automatically make it harder.

Here, follow the steps for a bridge, but lift one foot off the ground while keeping your leg bent for an intermediate challenge.

Complete the same number of reps on each side.

Squat

Taking out the chair allows you to master the form of a regular bodyweight squat.

The same motion is still applicable here, though. Imagine you’re sitting down in a chair by hinging at the hips and pushing your bottom back.

Pushup

A standard pushup is the more challenging version of a knee pushup. Assume a high plank position and complete the pushup in the same way, allowing your elbows to flare out at a 45-degree angle.

Walking lunge

By traveling instead of staying stationary in a lunge, you’ll add aspects of stability, mobility, and balance.

Start with your feet together and step forward, lunging with your right leg. Stand up, then repeat with your left leg.

Pike pushups

Adding a pushup to your pike will target those shoulders even more. The movement here is all in the arms, so keep the rest of your body stable.

To perform, assume a pike position and bend at the elbows — allowing them to flare out to the sides — directing the top of your head toward the ground.

Get-up squat

Get-up squats are great for time under tension, or keeping your legs and glutes under continuous work, which adds to the burn.

Directions:

1. Drop down into a squat position. You won’t stand at all during this move.
2. Drop your knees down to the ground one at a time so you’re kneeling.
3. Step your feet back to the ground one at a time, maintaining that squat position.
4. Repeat as quickly as you can while maintaining good form.

Superman

Work your lower back — and the whole backside of your body — with a superman. Go as slowly as you can here to really reap the benefits of this move.

Directions:

1. Lie on your stomach, arms and legs extended.
2. Keeping your neck neutral, recruit your core and the back of your body to simultaneously raise your arms and legs up and off the ground as high as they’ll go.
3. Pause for 1 second at the top, and slowly lower back to the start position.       

Plank with alternating leg lift

Adding a leg lift to a regular plank makes you unstable, requiring your core to work in overdrive and your three limbs to support more weight.

Lift one leg up, hold for 5 seconds, and return it to the ground. Repeat with the other leg.

Kneeling side plank with hip abduction

Holding your body up with your knee and your extended arm during a hip abduction makes this move an upper body exercise, too. Plus, it recruits the core even more.

To perform, assume a kneeling side plank, then lift the free leg up, pause, and lower it back down. Repeat on both sides.

Dead bug

Activate those deep core muscles with a dead bug.

Directions:

1. Start lying on your back, legs at tabletop, and arms extended in front of you.
2. In a coordinated motion, extend your left leg and drop your right arm above your head, taking care that your lower back stays flat to the ground.
3. Bring your leg back to tabletop and your arm in front of you, then repeat with the opposite arm and leg.