All the wonders you seek are within yourself.
All you need advice and stories for your sport, delivered straight to your inbox (every month).Nothing more.Nothing less.
P.S: You will enjoy this.
If you're just getting started in the gym (or starting over), use this routine for 4 weeks straight. It will create intensity, consistency, and longevity.
READ MORE
When you're looking for something more than you have right now and just going to the gym is not enough because you don't know how to structure or plan your workout, here's a workout plan that could really help you to get started.
If affording a trainer at the gym might seem like a tedious and expensive affair, feel free to take a look at this basic gym-workout created by Diksha to target the whole muscle group.
Leg extensions 3 sets 15 reps
Squats with dumbbells 3*15
Leg press 3*15
Leg curls 3*15
Sumo squats 3*15
Stiff leg deadlift 3*15
Calf raises 3*15
Flat bench chest press 3*15
Cable crossover 3*15
Incline bench press 3*15
Incline bench flyes 3*15
Decline bench press 3*15
Decline flyes 3*15
Stretch!!
Wide grip pull down 3*15
Seated rowing 3*15
One arm rowing 3*15
Dumbbell Pull over 3*15
Close grip rowing 3*15
Deadlift 3*15
Stretch!!
Knee crunches 15*3
Leg raises 15*3
Plank twists 20*3
Climbers 25*3
Alternate toe touch 20*3
Bicycle crunches 20*3
Elbow to hand planks 15.*3
Stretch!!
Seated bicep curls 3*15
Dumbbell hammer curls 3*15
Preacher curls 3*15
Concentration curls 3*15
Tricep cable pushdowns 3*15
Overhead extensions 3*15
Bench dips 3*15
Dumbbell kickbacks 3*15
Stretch!!
Shoulder press with dumbbells 3*15
Side lateral raises 3*15
Front raises 3*15
Upright rowing 3*15
Shoulder press on machine 3*15
Shrugs 3*15
Stretch!!
Does working out matter if you're not eating right?
You're working hard to burn off calories at your workouts but it's hard to burn off a bad diet.
Here's what Diksha gives to her clients that complements her 4-week home and gym workout plans very well.
When you join our subscribe list, you get access to the best of sports inspiration, tips, stories and more to practice your sport. Just One Digest Per Month (Promise)
Gym Etiquette RulesHow can you avoid confusing a sports club and a night club? Here are a few rules on gym etiquette.
8 Home Workouts To Get Toned Body (4 Week Plan) Looking out for a home workout which will help you to get a toned body? Here're 8 best home workouts to get a toned body in 4 weeks. Read to know more!
Gym Routine: Tips To Help You Stick With Gym WorkoutTo make a Gym Routine truly stick, It needs to become genuine. Here're some tips at Decathlon Blog to help you stick with your gym workout. Must Read!
Everything You Need to Know About Gentle GymnasticsDiscover Gentle Gymnastics - Look at this fantastic gentle gymnastic activity which is popular with older people, but it's also something that anyone can do. Read More!
Five Reasons to Sit on a Gym BallGym balls are those large inflatable balls used for stretching, building up muscles and maintaining posture that are typical of the Pilates method.
How Can I Lose Weight at the Gym?Joined a gym but confused about what exercises to do to lose weight? Don't panic, we're here to help. Read our expert guides for more info.
Discovering Gym for Kids (1 - 6 years) - Blog DecathlonAre your kids at an age where all they want to do is use their arms and legs to explore the many possible ways they can move about? This article will help you to discover gym for your kids.
The benefits of using a gymball for all athletes Gym balls are those large inflatable balls used for stretching, building up muscles and maintaining posture that are typical of the Pilates method.
AMRAP Workout - What it is, How to Perform, Benefits, and TypesTrainers employ AMRAP workouts, which stands for "as many repetitions as possible," as a form of circuit training. Here are the facts, including three routines recommended by trainers.
BEST PRE- AND POST-WORKOUT STRETCHES TO ADD TO YOUR ROUTINEpre-post workout stretching can sometimes take a backseat when you're short on time, and it might be tempting to ignore it. After working out, cool down stretches don't have to be time-consuming.
10 Decathlon Made in India Products to start your Fitness JourneyWe all aspire to be fit and healthy people who can stay young and happy. So get started today with these 10 amazing Indian-made equipment to get started. Decathlon India has come up with the best fitness accessories to make you fit. The best part is they are made in India and hence 100% trustworthy.
Check out these 10 Best Gym Bags for Men in India| DecathlonGym bags are trendy among young men who enjoy working out. When you work out, you have to carry a variety of things. Here we present to you the 10 Best Gym Bags for men in India. These gym bags make you feel comfortable while doing exercises and keep your gym gears safe.
Please subscribe here
