Fitness trainer shares exact plan to lose 2 kilos in April without visiting the gym: Lists home exercises with dumbbells

Movement Variations for Home Workouts

With no gym equipment at home, one needs to adapt to the situation and change some exercises. Dave shared a list of 18 similar exercises and what to do at home instead. Gym exercises are listed in the right column of the list below, and home alternatives are on the right.

• Back squat – Goblet squat
• Deadlift – Deadlift
• Sumo Deadlifts – Wide Stand Goblet Good morning
• Leg Press – Weighted Wall Seat Hold
• Leg curl – Heel elevated glute bridge
• Leg Extension – Reverse Nordics
• Hack squats – Db lunges
• Adductor machine – Copenhagen plank
• Hijacking machine – hip plane
• Calf Raise Machine – Raises standing calves
• Bench Press – Db Floor Press
• Seated row – Db bentover row
• Lat Pull-down – One arm db row
• Machine pec fly – Push-ups
• Military Press – Db z Press
• Rope tricep ext – Db skull crushers
• Cab bicep curls – Db bicep curls
• Cardio machines – circuit using dbs

Daily and weekly workout plan

Divy created a one-hour workout plan to follow at home. These include:

• Warm-up – 5 minutes (simple range of motion exercises that target the hips, shoulders and spine)
• Strength Training – 35 minutes (three to five moves)
• Cardio Circuit – 10 minutes (three to five moves)
• Cooldown – 5 minutes (hold still)
• Buffer time – 5 minutes

The fitness coach also shared a weekly schedule that includes four days of heavy workouts, two days of less intense activities, and one day of rest. The routine is presented below.

Consider the rules of nutrition

To lose weight permanently, one should focus on their diet in addition to working out. Divy shared the following rules to keep in mind when it comes to daily feeding.

• More than 3 cheat meals per month.
• Every meal should contain one of these foods:
  • Eggs, chicken, lamb, beef, fish, shrimp or
  • Milk, Greek yogurt, cheese, tofu, soy chunks, tempeh, protein supplements
• Food order:
  • The first protein.
  • Then eat your vegetable/salad/dal/roti/chai etc
• Track your diet at least every Friday, Saturday and Sunday.
• Avoid junk food.
• No more food.
• Alcohol and cigarettes have virtually no health benefits and are best avoided.

Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor with any questions about a medical condition.