RE - Gym with calisthenics exercise

 ::::::::::::::Push exercises :::::::::: targets chest shoulders and triceps 

Pike Pushups : ( for biggners half pike will be good ) 10 reps x 3

pushups : 10 reps x 3  

dips : 10 reps x 3 

straight bar dips : 10 x 3 

triceps extention : 15 x 3 

frog stand : 30 sec 

::::::::::::Pull exercises ::::::::::::: targets : laps , biceps and upper back

wide Pull ups : 10 x 3 

body weight rows : 15 x 3

chinups pull ups : 10 x 3 

bicep bar curls : 15 x 3 

skin the cat : 5 times 

 

 

::::::::::::Core Exercise :::::::::::  targets : abs , obligues , lowerback 

Butterfly holds : 30 sec x 3 times 

hollow body holds : 60 sec x 3 times

superman hold : 60 sec x 3 times 

elbow plank hold : 90 sec x 3 times + 10 kg weight on back

leg raiser : 8 reps x 3 times

:::::::::: leg exercise :::::::::::: glutes , hamstreing , quads , lowebacks , calves 

pistol squats : 10 x 3 times each leg 

body weight deadlift : 10 x 3 times each leg 

single leg glute bridge : 10 x 2  times each leg 

glute bridge : 10 x 3 times

Improving pelvic tilt

 To address pelvic tilt and improve your posture, it's important to focus on exercises that strengthen the muscles surrounding your hips, core, and lower back. Here are a few exercises that can help correct pelvic tilt:

1. Glute Bridges: Lie on your back with knees bent and feet flat on the ground. Lift your hips off the ground while engaging your glutes. Hold for a few seconds and lower back down. Perform 3 sets of 12-15 repetitions.

2. Bird Dogs: Start on your hands and knees with a neutral spine. Extend one arm forward while simultaneously extending the opposite leg straight back. Keep your core engaged and maintain balance. Return to the starting position and repeat with the opposite arm and leg. Perform 3 sets of 10-12 repetitions per side.

3. Planks: Start in a push-up position with your forearms on the ground and your body forming a straight line from head to heels. Engage your core and hold this position for 30-60 seconds, or as long as you can maintain proper form. Repeat for 3 sets.

4. Hip Flexor Stretch: Kneel on one knee with the other foot forward, making sure both knees are at 90-degree angles. Gently lean forward, keeping your back straight, until you feel a stretch in the front of your hip. Hold for 30 seconds and switch sides. Repeat 2-3 times on each side.

5. Deadbugs: Lie on your back with your arms extended straight up toward the ceiling. Bend your knees at a 90-degree angle. Slowly lower one arm overhead while simultaneously extending the opposite leg straight out, maintaining contact between your lower back and the floor. Return to the starting position and repeat with the opposite arm and leg. Perform 3 sets of 10-12 repetitions per side.

Gym : Rutine first week :

link Excel sheet

 Day 1: Upper Body and Abs

1. Bench Press: 3 sets of 8-10 reps
2. Bent-Over Rows: 3 sets of 8-10 reps
3. Overhead Press: 3 sets of 8-10 reps
4. Pull-Ups or Lat Pulldowns: 3 sets of 8-10 reps
5. Dumbbell Bicep Curls: 3 sets of 10-12 reps
6. Tricep Dips or Skull Crushers: 3 sets of 10-12 reps
7. Plank: Hold for 60 seconds, repeat for 3 sets
8. Russian Twists: 3 sets of 15-20 reps

Day 2: Lower Body and Cardio

1. Squats: 3 sets of 8-10 reps
2. Deadlifts: 3 sets of 8-10 reps
3. Walking Lunges: 3 sets of 10-12 reps per leg
4. Leg Press: 3 sets of 10-12 reps
5. Calf Raises: 3 sets of 12-15 reps
6. 20-30 minutes of moderate-intensity cardio (treadmill, elliptical, or cycling)

Day 3: Rest or Active Recovery (e.g., light yoga or stretching)

Day 4: Shoulders, Back, and Abs

1. Military Press: 3 sets of 8-10 reps
2. Upright Rows: 3 sets of 10-12 reps
3. Bent-Over Reverse Flyes: 3 sets of 10-12 reps
4. Lat Pulldowns: 3 sets of 8-10 reps
5. Single-Arm Dumbbell Rows: 3 sets of 8-10 reps per arm
6. Hanging Leg Raises: 3 sets of 12-15 reps
7. Cable Woodchoppers: 3 sets of 10-12 reps per side

Day 5: Lower Body and Cardio

1. Romanian Deadlifts: 3 sets of 8-10 reps
2. Leg Press: 3 sets of 8-10 reps
3. Bulgarian Split Squats: 3 sets of 10-12 reps per leg
4. Hamstring Curls: 3 sets of 10-12 reps
5. Seated Calf Raises: 3 sets of 12-15 reps
6. 20-30 minutes of moderate-intensity cardio (treadmill, elliptical, or cycling)

Day 6: Chest, Arms, and Abs

1. Incline Bench Press: 3 sets of 8-10 reps
2. Dumbbell Flyes: 3 sets of 10-12 reps
3. Push-Ups: 3 sets of 10-12 reps
4. Barbell Curls: 3 sets of 8-10 reps
5. Hammer Curls: 3 sets of 10-12 reps
6. Tricep Pushdowns: 3 sets of 10-12 reps
7. Bicycle Crunches: 3 sets of 15-20 reps per side
8. Leg Raises: 3 sets of 12-15 reps

Day 7: Rest or Active Recovery (e.g., light yoga or stretching)

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