My Full Body Workout at Home | no gym no equipment | How to do workout at home | Hindi

Key wellness & fitness strategies / self-care & productivity tips

• Daily full-body routine: Performs a full-body workout every day (and overall 5–6 times per week) to support consistent body transformation.
• Structured progression within each session:
  • Warm-up first, then move through: upper body → back → arms → legs → finishing work
  • Uses a mix of variations for the same movement pattern (especially push-ups) to target different muscle angles

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Workout breakdown (at-home, no gym/equipment)

Push-ups (chest-focused)

• 5 variations:
  • Normal push-ups
  • Incline push-ups
  • Decline push-ups
  • “Wide/white” push-ups
  • Diamond push-ups
• Volume: 3–4 sets of 25–30 reps each

Planks (core)

• 3–4 sets of 20–25 reps (as stated in subtitles)

Hindu push-ups (upper-body/shoulders & strength)

• 4 sets of 15–20 reps

Pike / “pipe” push-ups (shoulder-focused)

• 3 sets of 20 reps

Back workout (pulling movements)

• Only 2 exercises:
  • Pull-ups: 7–8 sets of 10–12 reps
  • Chin-ups: 5–6 sets of 7–10 reps

Dips (triceps/chest support)

• 4 sets of 20–22 reps

Leg workout (high volume)

• Squat variations:
  • Normal squats
  • Sumo squats
  • Jumping squats
• Total leg squat work: 200–250 reps total (across all squat variations)
• Lunges: 50–100 reps

Finisher

• Ends with additional workout sessions using fitness apps

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Consistency / commitment takeaway

• The speaker attributes results to doing this routine regularly (5–6x/week) and following a repeatable structure.

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Presenters / sources

• Single presenter (unnamed YouTuber / speaker): The creator of the “home workout” channel (as referenced in subtitles). No specific name is provided.