De Mozart - Perfect Body Building Without Hitting The Gym

Perfect Body Without Hitting The Gym

( Body building in less then three months at the comfort of your home)

By Lukas De Mozart

2022

Table Of f Contents:

Abstract

Arms And Chest

ABS Workout

Shoulder and Back Workout

Leg Workout

Abstract:

Have you always wished you could get that perfect body or stunning look that draws attention from everyone to you, but the gym is too far from home, your work schedule wouldn't permit you create time for fitness classes or you don't have enough money to register for gym sessions?. Don't stress much here is the real deal at the comfort of your home, all you need is to find motivation and consistency if you want a great result at the end of the journey through this book. You only need a mat, a small stool, a stop watch or a timer and a free space around your house for your daily practice, then you're good to go and the timing is below an hour each day.

In this book there are different work out patterns for different body types and different training intensity but I would advise you start from the easiest; light intensity.

Warning

As advised earlier, it's preferable to begin your daily practice with light intensity so your body system adapts with time or gets used to the routinely exercise. Missing out a particular training level and trying to level up because you feel the level is too easy might leave you with body pain or at worse case sprains the next day. So it's advised you stick to the training level and if you can keep up with it, I would advise you take some days off and maybe repeat the previous training level before leveling up. Remember you can't get it all in one day but consistency is the key.

Arms And Chest Workout

Level 1: Light Intensity ( Day 1, Total time: 10 minutes)

1. Jumping Jacks: Start with your feet together and your arms by your side, then jump up with your feet apart and your arms overhead.

Return to the start position then do the next rep. These exercise provides a full-body workout and works all your Large muscle groups.

Do at least 20 jumping Jacks then rest for at least 30 seconds.

2. Incline Push-ups: Start with a regular push-up position but with your hands elevated on a chair or bench. Then push up your body up and down using your arm strength. Remember to keep your body straight.

Do 4 of the incline Push-ups and take a rest for 30 seconds

3. Box push-ups: Start on all fours with your knees under your butt and your hands directly under your shoulders. Bend your elbows and do a push-up. Return to the start position and repeat. This should be done directly on a mat to reduce the tension between the floor and your knees.

Do this at least 3 times then rest for 30 seconds.

4. Push-ups : lay prone on the mat you placed on the ground with arms supporting your body. Keep your body straight while raising and lowering your body with your arms.

This exercise works the chest, shoulders, triceps, back and legs.

Do this at least 3 times then take a rest for 30 seconds.

5. Repeating the inclined push-ups : Just as explained in step 2, go back and perform another inclined push-ups 3 times and take a rest for 30 seconds.

6. Knee Push-ups : Start in a regular push-up position then let your knees touch the floor and raise your feet up the floor.

Next, push your body up and down.

Do this 4 times then take a 30 seconds break.

7. Shoulder Stretch: Place one arm across your body, parallel to the ground then use the other arm to pull the parallel arm towards your chest.

Hold for a while, switch arms and repeat the exercise. Keep the inside arm straight during the exercise.

Do this for a countdown of 20 seconds then rest for 30 seconds.

8. Cobra Stretch: Lie down on your stomach and bend your elbows with your hands beneath your shoulders.

Then push off your chest beneath the ground as far as possible, hold this position for some seconds.

Do this for at least a count down of 20 seconds then rest for 30 seconds.

Congrats you have successfully completed your first day of exercise, go have a shower and have a good rest with a lite meal. Remember to turn in for day 2, as the saying goes consistency is the key. Have a nice day.

Level 2 : light intensity (Day 2, Total time: 12 minutes)

1. Jumping Jacks: As described in level one, you are to perform the same routine; do the jumping Jacks for a countdown of 20 seconds then rest for 30 seconds.

2. Incline Push-ups : As described in level one, you are to perform 6 inclined push-ups and take a rest for 30 seconds. Remember to keep your body straight.

3. Knee Push-ups: As described in level one, you are to perform 4 knee Push-ups, take a rest for 30 seconds. Don't forget to use a mat.

4. Push Ups: As described in level one, do the push-ups 4 times, rest for 30 seconds.

5. Wide Arm Push-ups: Start in the regular push up position but with your hands spread wider than your shoulders. Then push your body up and down. Remember to keep your body straight. Do this 4 times and re st for 30 seconds.

6. Box push-ups: As described in level one, do the box push-ups for 5 times, take a rest for 30 seconds. Remember to use a mat.

7. Cobra Stretch: As described in level one, do the cobra Stretch for a countdown time of 20 seconds then rest for 30 seconds.

8. Chest Stretch: Find a doorway, take a lunge position in the door way with your arms in the door frame and your elbows a little lower than your shoulders, then slowly bring your chest forward. Hold this position for 30-40 seconds. Then slowly cone out of it, bring your arms down and do a couple of shoulder rolls. Don't pull your head forward, and keep your neck relaxed.

Congrats you have successfully completed your second day of exercise, go have a shower and have a good rest with a lite meal. Remember to turn in for day 3. Have a nice day.

Level 3 : Light Intensity ( Day 3, Total time: 13 seconds)

1. Jumping Jacks: As described in level one, you are to perform the same routine; do the jumping Jacks for a countdown of 20 seconds then rest for 30 seconds.