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VishavGill Health&Fitness

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19.01.2022 WORKOUT ROUTINE 10 min Back workout at Home 1Exercise 1: Supermans Target muscle : Upper and Lower Back... 3 sets of 30 secs Rest in between: 30 sec Rest after Exercise 60 sec 2Exercise 2: Superflies Target muscle : Upper Back (Rhomboid) 3 sets of 30 secs Rest in between: 30 sec Rest after Exercise 60 sec 3Exercise 3: Reverse Snow Angels Target muscle : Lower Back and Trapezius 3 sets of 30 secs Rest in between: 30 sec Rest after Exercise 60 sec This BACK WORKOUT is designed to provide an easy and FUN HOME WORKOUT for everyone. These exercises are designed to tone main BACK muscles (Latissimus dorsi , Trapezius and Rhomboid muscles) and you can workout wherever you want. NO EQUIPMENT is required for this workout.

18.01.2022 This ARMS WORKOUT is designed to provide an easy and FUN HOME WORKOUT for everyone. These exercises are designed to tone main ARMS muscles ( BICEPS and TRICEP muscles) and you can workout wherever you want. NO EQUIPMENT is required for this workout. WORKOUT ROUTINE 10 min ARMS workout at Home... 1Exercise 1: REVERSE GRIP PUSH-UPS Target muscle : Biceps Femoris 3 sets of 30 secs Rest in between: 30 sec Rest after Exercise 60 sec 2Exercise 2: CLOSE GRIP PUSH-UPS Target muscle : Triceps Brachii 3 sets of 30 secs Rest in between: 30 sec Rest after Exercise 60 sec 3Exercise 3: DIAMOND PUSH-UPS Target muscle : Triceps Brachii 3 sets of 30 secs Rest in between: 30 sec Rest after Exercise 60 sec

16.01.2022 This SHOULDER WORKOUT is designed to provide an easy and FUN HOME WORKOUT for everyone. These exercises are designed to tone main SHOULDER muscles ( FRONT, SIDE AND REAR) and you can workout wherever you want. NO EQUIPMENT is required for this workout. WORKOUT ROUTINE 10 min ARMS workout at Home... 1Exercise 1: PIKE PUSH-UPS Target muscle : Deltoid 3 sets of 30 secs Rest in between: 30 sec Rest after Exercise 60 sec 2Exercise 2: SHOULDER TAP WITH PUSH Target muscle : Front and Lateral Deltoid 3 sets of 30 secs Rest in between: 30 sec Rest after Exercise 60 sec 3Exercise 3: PLANK WITH FRONT ARM RAISE Target muscle : Front and Lateral Deltoid 3 sets of 30 secs Rest in between: 30 sec Rest after Exercise 60 sec 3Exercise 4: PLANK WITH SIDE ARM RAISE Target muscle : Rear and Lateral Deltoid 3 sets of 30 secs Rest in between: 30 sec Rest after Exercise 60 sec

12.01.2022 This CHEST WORKOUT is designed to provide an easy and FUN HOME WORKOUT for everyone. These exercises are designed to tone main PECTORAL muscles (upper, major and minor pectoral muscles) and you can workout wherever you want. NO EQUIPMENT is required for this workout: Use any elevated surface for elevated PUSH-UPS if you don't have a bench or chair. WORKOUT ROUTINE 10 min Home Chest workout... 1Exercise 1: Knee Push Ups (Wide group) Target muscle : Pectoralis Major "Focus on the lower area" 3 sets of 30 secs Rest in between: 30 sec Rest after Exercise 60 sec 2Exercise 2: Push Ups (Knees on bench) Target muscle : Pectoralis Major "Focus on the upper area" 3 sets of 30 secs Rest in between: 30 sec Rest after Exercise 60 sec 3Exercise 3: Knee Push Ups (hands as chest width) Target muscle : Pectoralis Major "Focus on the internal area" 3 sets of 30 secs Rest in between: 30 sec Rest after Exercise 60 sec

12.01.2022 This LEGS WORKOUT is designed to provide an easy and FUN HOME WORKOUT for everyone. These exercises are designed to tone main LEG muscles ( VASTUS MEDIALIS, VASTUS LATERALIS, RECTUS FEMORIS and GLUTES) and you can workout wherever you want. NO EQUIPMENT is required for this workout. WORKOUT ROUTINE 20 min LEGS workout at Home... Exercise 1: STAR JUMPS WITH NARROW STANCE SQUATS Target muscle : Outer Thigh Muscles 3 sets of 30 secs Rest in between: 30 sec Rest after Exercise 60 sec Exercise 2: SQUATS WITH SIDE KICKS Target muscle : Thigh and Adductors 3 sets of 30 secs Rest in between: 30 sec Rest after Exercise 60 sec 3Exercise 3: SUMO SQUATS WITH WALL SIT Target muscle : Inner Thighs 3 sets of 10 Reps followed by 20 sec Wall Sit Rest in between: 30 sec Rest after Exercise 60 sec 3Exercise 4: SPLIT SQUATS Target muscle : Quads, Hamstrings, Glutes and Adductors 3 sets of 10 Reps each leg Rest in between: 30 sec Rest after Exercise 60 sec

06.01.2022 Exercises in this video: Giant Set 1 Press-Ups : 3 sets, 15 reps Narrow Grip Press-Ups : 3 sets, 15 reps Chair dips : 3 sets, 15 reps ... Rest : 90 secs Giant Set 2 Single Leg Butt Kick (both legs) : 3 sets, 20 reps Bodyweight Lunges : 3 sets, 20 reps Step Up with Knee Raise : 3 sets, 20 reps Rest : 90 secs Giant set 3 Crunches : 3 sets, 30 secs each Plank : 3 sets, 30 secs each Flutter Kicks : 3 sets, 30 secs each Rest : 60 secs In case you are wondering ‘What does this Giant Set mean?’ It’s group of 3 or more exercises performed back to back without rest. After completing each set, take rest and then move on the next one. Where else you can find me : YOUTUBE : https://youtu.be/4rjwWP4cdWU INSTAGRAM : https://www.instagram.com/Vishavjot_gill TIK TOK : https://www.tiktok.com/@vishavgill01