Body, Workout Plans
How to set up an at-home gym within 1000 rupees and get a perfect workout too!

Rakesh Uddiyar

Director & Founder Body Wizard Fitness Academy & Celebrity Trainer

5 min read

 

You Don’t Need To Visit A Gym To Be Fit
Fitness doesn’t need fancy equipment. You can get fit even on a budget, just by keeping things simple. You can have an effective home gym that gives you results with inexpensive devices as well. You don’t need high-priced gym weights but keep in mind that it should be balanced and comfortable to use. You can get a full-body workout and do a wide range of exercises in your home within Rs1000.

Yoga Mat
Working out at home is what everyone is currently doing during the lockdown period. So one of the first things to get yourself is a yoga mat or exercise mat. A mat is good to prevent back pain while doing lying down exercises. It also protects you from the floor. Yoga mats starts from as little as Rs285. Check online and choose the best one for you.

Skipping Rope
A workout using a skipping rope is considered to be a full body workout. It promotes heart health and is the best cardiovascular exercise you can do at home. In fact, many professionals use a skipping rope to get an effective cardio workout. Skipping ropes are also available from as little as Rs199. Check online and choose the best one for you.

Gym Dumbbell Water Bottles
Staying hydrated is very important and more so while training. The hybrid of a water bottle and dumbbell is very useful for not only keeping your hydration levels up but can also be used for various upper body and lower body exercises at home or office. These gym dumbbell water bottles are available online for Rs220. So put it on your shopping list without delay.

Resistant bands
Resistant bands offer a very effective workout and can be carried anywhere. You can do all kinds of freehand resistance exercises to build your strength with these bands. These bands exert a particular amount of force on UR muscles when stretched and can be used for both upper and lower body training. They improve joint mobility and are also a great way to help improve UR flexibility. These bands are easily available online from sporting goods retailers and cost as little as Rs299 for a pack of three.

At-Home Full-Body Exercises
We’ve already spoken about a cardio workout with a skipping rope but you can get a good cardio workout by just jogging around your building or climbing up stairs. These are inexpensive activities. What’s more, you can also view a yoga class online to get in some stretches and improve your flexibility. If you don’t have access to all the things mentioned above, use water bottles, a plastic rope for skipping and if you’re really strong you can use an empty gas cylinder as weights.
Here are some at-home full-body exercises you can do with resistance bands/water bottle/weighted bags /empty cylinder/ or dumbbells (DB).
Legs
Warm-up
• Suryanamaskar – 1 min
• Free squats – 1 min
• Free lunges 1 min
• Sumo squat – 1 min
• Donkey kicks – 1 min

1) Squats with dumbbells or bands (20 reps 4 sets)
2) Sumo squat with dumbbells or bands (20 rep 4 sets)
3) Lunges with dumbbells or bands (20 reps 4 sets)
4) Dumbbell stiff-legged deadlifts or with bands (20 reps 4 sets)
5) Dumbbell calf raises both legs or with bands (20 reps 4 sets)

Abs
50 Crunches
50 Scissor leg exercise
50 reverse crunches
V-hold for 1 min
Plank for 1 min

Back/Chest
Warm-up
• Mountain climbers (2 min each)
• Jumping jacks (2 min each)
• Spot running (2 min each)
• Skipping (5 min each set)
Repeat this warm-up 2 to 3 times

1) Band or DB pull-down for upper back (20 reps 4 sets)
2) Band or DB rowing for mid back (20 reps 4 sets)
3) One arm row with band or DB (20 reps 4 sets)
4) Bent over row with the band (20 reps 4 sets)

Chest
5) Band or DB chest press (20 reps 4 sets)
6) Band or DB chest flys (20 reps 4 sets)
7) Incline push-up (20 reps 4 sets)
8) Suryanamaskar (20 reps 4 sets)
9) Pull-over with DB (20 reps 4 sets)

Bicep/Tricep
Warm-up
• Burpees (20 each 4 sets)
• Mountain climbers (20 each 4 sets)
• Hip bridge pulse at the top (20 each 4 sets)
• Crunches (20 each 4 sets)
• Leg scissors (20 each 4 sets)
• Reverse crunches (20 each 4 sets)
• V-hold 1 min each
• Plank for 1 min each

1) Standing biceps band or DB curl (20 reps 4 sets)
2) Triceps band or DB press overhead (20 reps 4 sets)
3) Door band or DB biceps curl (20 reps 4 sets)
4) Band or DB kickback triceps (20 reps 4 sets)
5) Hummer curl band or DB (20 reps 4 sets)
6) Tricep dips (20 reps 4 sets)

Shoulders
Warm-up
• Mountain climbers (2 min each)
• Jumping jacks (2 min each)
• Spot running (2 min each)
• Skipping (5 min each set)
• Repeat this warm-up 2 to 3 times

1) Shoulder overhead press with DB or band (20 reps 4 sets)
2) Lateral raises with DB or band (20 reps 4 sets)
3) Front raises with DB or band (20 reps 4 sets)
4) Upright row with DB or band (20 reps 4 sets)
5) Bent over flys with DB or band (20 reps 4 sets)

This is a circuit of all body parts.
Do 20 minutes of cardio exercise like climbing the building stairs or skipping at home, together with any combination of freehand exercises listed above.
During The Set
Remember this is a 4-day workout. The 5th day is rest day, after which you can start again.

 

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Body, Expert advice

The Absolute 10 Best Online Yoga Courses You Can Opt For In India 

As the Covid-19 pandemic continues to curb movement around the world, social distancing is widely practiced. So yoga teachers are now conducting online classes, tutorials and even meditation practices of different yoga styles. Some of these classes are also customized to meet an individual’s specific goals and requirements. All you have to do is choose a class that best suits your need. Classes are conducted every day but it also depends on the location, time and the size of the group. According to Dinesh Pratap Singh, personal trainer a certified yoga & fitness instructor at Apollo Life Studio, an online yoga session is a simpler way to learn yoga if you are a beginner. Online sessions are effective, especially when you want to stay consistent and keep it regular. You needn’t step outside your home, you don’t have to miss a session and it’s also easier on the pocket. Online classes/courses allow flexibility of choice, duration, space, time, intensity and attention! It enables personalized training, customized, specific routines towards your own fitness goals (mind and body) all in the comfort of own personal space. However, if you plan to start online yoga sessions, ensure you inform UR yoga teacher (trainer) of any medical condition you may have. We believe you should benefit the maximum from UR learning experience. So here’s a list of the most reputed yoga schools and teachers in the country and a bit of info about what they offer and teach. Checklist 1. Yogakshema Yogakshema, Delhi NCR’s only accredited Iyengar Yoga Centre, conducts classes six times a week. Nivedita Joshi’s instructions are underlined by clarity and adherence to the principles established by Yogacharya Iyengar. Nivedita participates regularly in yoga sessions in various cities of France with S.F. Biria, a senior teacher of Iyengar Yoga. She introduces simple postures for a peaceful and quality life. Each class not only enhances you mentally as well as spiritually but also prepares you to face the struggles of life with a positive, indomitable and dynamic spirit. Yoga is taught at different levels and there are walk-in classes, along with medical classes and make up classes too. Yogakshema is offering a one-month introductory yoga course to help you get fit and healthy! The course starts on July 11th and will be conducted via Zoom on Saturdays and Sundays, 9:00am -10:30am. For more information log onto https://www.iyengaryogakshema.org 2. Adhyatma Yog Sansthan Adhyatmayogasansthan has been working progressively for the last ten years in the field of health management, health enrichment and stress management. The school offers yoga classes for healthy and positive living and the eradication of health ailments like obesity, thyroid problem, weight loss/gain, diabetes, gastric problem, constipation, hypertension, low BP, sinusitis, hernia, joint pain, arthritis, heart problem, migraine, depression and stress. Some of the programmes conducted by Adhyatmayogasansthan are as follows: • Free yoga camps • Yoga seminars • Yogic lectures • Spiritual lectures • Yogic treatments • All kinds of meditation • Yoga workshops • Yoga demonstration classes • Yoga conference • Stress management • Therapeutic yoga for various diseases • Group classes • Home tuitions/personal classes • Power yoga • Special classes for weight loss and obesity • Acupressure • Yogic massages • Aerobics • Student’s special yoga for competitions • Yoga courses – three month, six month courses and one year yoga diploma For more information log onto http://adhyatmayogasansthan.com 3. Sivananda Yoga Vedanta Nataraja Centre The International Sivananda Yoga Vedanta Centres is a non-profit organization founded by Swami Vishnudevananda and named in honour of his teacher H.H. Sri Swami Sivananda Saraswati Maharaj, one of the most influential spiritual teachers of the twentieth century. This Organization propagates the authentic teaching of Yoga and Vedanta. A variety of courses, classes and workshops are offered, including those for beginners, at the intermediate level, advanced level, foundation to meditation course and weight loss course, amongst others. For those new to yoga, the yoga practices are taught step-by-step to teach the 5 points of Yoga: Proper Asanas, Proper Pranayama, Proper Relaxation, Proper Diet Positive Thinking and Meditation. During this current phase, various classes, courses and programmes are also offered online. Details regarding this can be found at sivananda.org.in/online-sessions. For more info log onto www.sivananda.org.in/delhi 4. Bharat Thakur Artistic Yoga Bharat Thakur's Artistic Yoga is a leading yoga company in India. It was developed back in 1999 when Bharat saw that the Yoga being taught and practiced all over the world and in India was in no way as powerful, dynamic and immediate as authentic Yoga could be. Online classes are conducted on the basis of difficulty levels such as easy, moderate, difficult and very difficult. The classes include the teaching of the basics of yoga including the different asanas, pranayama, bandhas, kriyas, mudras and meditation. Before you begin online classes, you are required to find out how fit you are, how flexible you are and what kind of classes you should be taking. As a registered user (registration is free), some of the unique features that you will have access to is as follows: • Up-to-date information about the centers and workshops in various cities • A better understanding of the different aspects of Yoga • Online Classes: Videos on specific techniques and more • E- Publications: Loads of articles, E-Books on different topics • The Artistic Yoga Journal: A monthly E- Magazine featuring articles about Yoga & much more… • Bharat Speaks: A video and audio section covering different aspects of life and Yoga as spoken by Bharat Thakur • The Hub: A unique interactivity feature that allows you to ask questions, have conversations, share your notes, make friends (and follow people into conversations with a unique ‘What’s Everyone Doing’ feature!) • Yoga Tube: You can share your practice and see what others are doing • What’s Your Yogability? – A questionnaire that can guide you on what you should be doing towards starting or improving your Yoga practice For more info log onto https://artisticyoga.com 5. Ritambhara Ritambhara offers an alternative way of engaging with life, rooted in Indian tradition and encompassing contemporary practices to help you live a life full of Rasa. Raghu Ananthanarayanan has been enquiring into three questions relentlessly in his life, these are how does one become the best that one can be? How do organizations and groups become the best that they can be? What does it mean to be an Indian? On the other hand, Sashikala Ananth’s passion has been the study of the Vaastu Shaastraas and adapting the profound insights of the ancient texts to contemporary living. Sashikala has conducted several seminars across the world where she brings together a unique confluence of learning and experience. She and her husband Raghu Ananthanarayanan have been running a design and self-development centre called Vadivam for the last three decades. Ritambhara offers online self-paced courses and family retreat programmes designed to energize and nourish the individual, as well as the family space. Among the various other online courses offered, is a course that covers the introduction to working with the Yoga Sutra. So if you have questions about yourself, life, and if you’re interested in understanding the nature of the human mind and transforming it, this course would be an exciting beginning. Ritambhara also believes that the COVID crisis has shown how relevant the practice of a holistic yoga can be. One can enable the celebration of peace by reiterating the individual practice of yoga with a central focus on the basic foundations of yoga, namely: • A deep and abiding concern for the suffering of mankind and the earth (duHkha nivAraNa) • A commitment to non-violence (ahimsa) • A commitment to truth (satya) In keeping with this thought, an International Online Yoga Festival was organized between 18th – 20th June, 2020, titled ‘Peace & Sustainability Through Yoga.’ Also, as an endeavor to understand and deal with all the mayhem that COVID-19 has created, Ritambhara conducts contemplative conversations online to help deal with this situation and to help you recognize how to anchor yourself to in these times. The session is on every Saturday, 4:00-5:45 PM IST. These sessions are offered through video conference on the web and there is no fee for these sessions. For more info log onto https://ritambhara.org.in 6. GNOSIS Medical Yoga Gnosis means spiritual knowledge. Gnosis Medical Yoga is a confluence of Ancient Indian Wisdom with Modern Medicine. Dr. Vineeta Ketkar is a practicing Family Physician in Pune and has been practicing since 1980. Through her well-equipped Yoga Institute she has been offering Yogic Health Services and Yoga training programmes since 2006. Gnosis offers medical yoga therapy based on Ashtang Yoga & Hath Yoga which is extremely useful for Psychosomatic and Life style Disorders. Gnosis believes that healing is a process occurring in the body continuously. The science of Yoga, dealing with body, mind & cognition level helps for maintenance of Health. In Psychosomatic disorders, Lifestyle diseases and Degenerative spine and knee conditions, Science of Yoga offers guidelines in their management. Gnosis also offers individualized programmes for fitness/health depending upon the working pattern and personality traits of individuals. Some of the others services offered by Gnosis includes lectures and workshops, corporate yoga, outdoor yoga, yoga in hospital and yoga for sports fitness. For more info log onto https://www.gnosismedicalyoga.com 7. Be & Make Swami Vivekananda Yoga Institute Be & Make Swami Vivekananda Yoga Institute strives to be a journey of self-discovery for individuals. It has be running for 10 years and offers expertise on asanas, pranayama, meditation and lifestyle management, providing holistic yogic practices that follow internationals standards in yoga. The institute believes that there is yoga for everybody, whether you are young or old, experienced or a total beginner. They offer the best yoga classes at the most economical prices to help people benefit from yoga and create a lifestyle that is full of happiness. The institute promotes the fact that yoga makes you strong, peaceful and healthy! It is an art which connects UR mind, body and soul together. Be & Make Swami Vivekananda Yoga Institute offers various classes, like yoga for senior citizens, yoga at home, yoga for children, spiritual and meditation, corporate yoga, pre-natal and post-natal yoga, yoga for weight loss and so on. Classes are conducted seven days a week from 5:00am to 9:00pm at your convenient timings. Yoga at your doorstep is a great way to get services with the ease of no travelling and in the comfort of UR home. The best yoga instructor gives you individual attention for your overall wellbeing or helps you manage your ailments. The yoga institute also conducts classes at apartments, schools, and universities. For more info log onto http://beandmakeyoga.com 8. VINYAS Yoga Studio The VINYAS Yoga Studio was established in 1997 and is known to offer friendly, flexible, high quality, intensive services. VINYAS Yoga is a holistic Yoga module which targets the growth and enrichment of multiple layers of human existence which is believed to be physical, astral, mental, emotional, intellectual and spiritual. Besides the regular yoga classes, VINYAS also offers yoga classes for women, children, and pregnant women. VINYAS Yoga also aids in management of various common ailments found in women like pre and post-menopausal problems, sickness during pregnancy, anaemia, breast care, leucorrhoea, menstrual disorders and so on. You are also provided an opportunity to practice yoga with your kids with ‘parental yoga’ that is offered by VINYAS Yoga. During the 30 minutes session, parents can spend some quality time with their children. Kids from 18 months to six years are given training. VINYAS Yoga treats and manages various psychosomatic ailments as well. The yoga studio has a very different style and approach to therapy. The treatment and management of every ailment is different. It is supported with appropriate musical ragas. VINYAS also conducts yoga programmes for personality development, job stress management and labour management. The studio conducts two online sessions daily, five days a week on a monthly basis. For more info log onto http://www.vinyasyoga.com 9. Asmyi Iyengar Yoga Asmyi Iyengar Yoga offers a form of Hatha Yoga that emphases detail, precision and alignment in the performance of asanas and pranayama. They utilize props such as belts, blocks, blankets and chairs as aids in performing asanas and help you perform correctly, with no risk of injury or strain. This makes it easy for both, young and old. This system aims to unite the body, mind and spirit for health and well-being. Classes are offered at the beginner, intermediate and advanced level. At Asmyi Iyengar Yoga Noida, certified Iyengar Yoga instructors share their learning wholeheartedly with everyone. Classes are conducted level-wise, Monday to Sunday from 7:15am till 7:30pm. From time to time, workshops and intensive courses are also organized for advanced and serious practitioners. Senior and extremely learned teachers are invited from around the globe to conduct classes. Additionally, every day online yoga classes #Watch&Do is conducted in English and Hindi for all, including beginners and newbies. These are quick 45 minutes sessions that help you do doable yoga asasnas with the help of simple home props like a chair and pillow. For more info log onto https://www.asmyi.yoga 10. Atré Yoga Studio AtréYoga Studio endorses a style of yoga crafted to individual lifestyles. They offer diverse wellness and yoga approaches under the same roof as Ashtanga, Hatha, Yin and Vinyasa Flow; including their very own specialized AtréYoga. The Studio has been known for the uncompromising and anatomically relevant luxury and applied yoga services to yoga practitioners, MNCs, and ace level athletes for over ten years. Zubin Atré’s knowledge and application of anatomy and kinesthetics helps him address students' individual needs and goals as he safely guides them through asanas. AtréYoga comprises of five structured series of asanas developed by Zubin. Based on in-depth awareness of human anatomy and movement, these asana series are designed with variations on flexibility, strength, balance, and breath. Besides classes, AtréYoga Studio also hosts workshops, organizes retreats, provides on-site corporate yoga sessions and yoga counselling. With no levels, and no competition - classes are kept small, and people perform to their own ability. A detailed online yoga schedule hosted on the website helps you plan your workouts much in advance. Reasons AtréYoga style is one of the best yoga styles to be learnt online: • The instructions are very precise, clear and loud. While instructing AtréYoga, the rectangular shape of the mat is always used as a reference for the asana positioning during the class in support of the instructions. • The use of metaphors is used in guiding through the postures (asanas) which makes it easier for students to understand the asana. • The visual cues given, together with the instructions makes it easy for everyone to follow the class, even without previous experience in yoga. For more details log onto https://atreyogastudio.com

UR 12 min read
 

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