Full body workout with water bottle explanation with HD photos 2020 

     Chest exercises                              

 Normal push-up

HOW to do:

·   1 Get  down on floor, on all fours , placing   your hands slightly wider as your   shoulders.

·   2 Straighten your arm and legs.

·   3 Than start push yourself back up as you can up side see on photo.

·     4   Repeat.

·     5  Do 4 sets , in which one set has 12 to 14 reps.

·     6 Do not take a rest more than 45 sec after completing one set.

                                                     

                           

 


Decline push-up

How to do:

·        1 Get down on floor , by placing your hand slightly wider as shoulders.

·        2 Straighten your legs and place on table as you can see in image.

·       3 Than start push yourself upward as you can see in up side  photo.

·       4  Repeat.

·        5 Do 4 sets , in which one set has 12 to 14 reps.

·     6 Do not take a rest more than 45 sec after completing one set.

                                  

           

 

 

Incline push-up:-

How to do:

·       1  Stand floor by closing legs with each others

·      2   Get down on table with hands , as you can see in up side image.

·     3    hands slightly wider as shoulders.

·      4  Start pushing yourself back up as photo show

·      5   Repeat.

·       6 Do 4 sets , in which one set has 12 to 14 reps.

·       7  Do not take a rest more than 45 sec after completing one set.

Biecips exercises 

              

Biceps dumbbell or bottle :

This exercise is for biceps peak

How to do:

* Stand or sit on bench with water bottles on both hands as you can see in up-ward picture

* Open your arms size as compare to your shoulder.

* Shoulder should not move  while doing exercise.

* Do 4 sets, each set has 12 to 14 reps of one arm.

* Take a 50 seconds rest after one set.

    

Biceps hammer:

This exercise is for outer biceps and arm

How to do:

* Stand or sit on bench with water bottles on both hands as you can see in up-side photos

* Open your arms size as compare to your shoulder.

* Shoulder should not move  while doing exercise.

* Do 4 sets, each set has 10 to 12 reps of one arm.

* Take a 50 seconds rest after one set.


Triceps exercises:

        

Triceps dumbbell:

How to do:

*Take to bottles in both hands and make a position as upside photo showing,

*Start from holding bottle from back neck and poll up-ward upto a head.

*Make sure your triceps get stretch while going bottle upward.

*Do 4 set in which one set has 12 to 14 reps .

*Take a rest of 50 sec after one set completion.

    

Back-ward hammer:

How to do:

*Stand on floor with bottles.

*Bend 45 degree downward as you can see in up-side photo.

*Push back ward the bottles then release as given photo shows.

*Make sure your shoulder and arms from joint should not move.

*Do 4 set in which one set has 12 to 14 reps .

*Take 50 sec rest after one set completion.

 

Back exercise:

How to do:

*Take a bottle in one hand.

*Bend 45 degree downward as you can see in up-ward photo.

*Do 4 sets and each set has 10 reps of one arm.

*Take a rest on 40 sec after one set completion.

Shoulder exercises:

Dumbbell exercise:

How to do:

*Sit on table and take bottles in both hands.

*Start pushing upward the bottles as upside photo is showing.

*Do 3 sets and each set has 14 reps.

*Take a rest of 35 sec after one set completion.


Hammer forward:

How to do:

*Take bottle in both hands and sit on table.

*You can push bottle upward,  front of face, one by one arm or with both arms.

*Do 4 sets in which one set has 10 reps of each arm.

*Take a rest of 45 sec after completion of one set.


Legs exercises:


                                           

Full squat

How to do:

  *Start with a standing position with your feet shoulder width apart

  *Do a normal squat

  *When you complete down-word motion , than stand up , than again repeat.

  *Do 4 sets and each set has 10 to 15 reps and take a rest of 40 to 55 sec

 

     

Half Squat on Chair:

How to do:

 *Start with a standing position with your feet and straight both hands front.

*Do squat on chair.

*  Make sure you have not sit on chair just the hips and stand up with starting position

*Do 3 sets and each set has 10 to 15 reps .


 Abs exercises:

Obliques exercise:-

      Oblique exercise as also two main effective exercises are :-

 

Side planks:-

  As you can see in upper photo that is side planks exercises . In this  exercise  you have to do 3 sets ,  in which one set  you have to do  for 30 to 40 sec , there is not limit of reps .

                

Cross crunch:-

       As you can see in upper photo that is side planks exercises . Make sure that you will not  do this exercise in speed. You have to do in slow why so it can be more effective. In this  exercise  you have to do 3 sets ,  in which one set  you have to do  for 30 to 40 sec , there is not limit of reps.

 



               



Lower exercise:-

         This exercise has also two main exercises for lower part of stomach ( belly) .

                    

Reverse crunch:-

              As you can see in upper photo that is side reverse exercises. . In this  exercise  you have to do 3 sets,  in which one set  you have to do  for 3 to 40 sec ,  this exercise also has not limit of reps

                     

 Leg raises:-

                   As up side photo show information about leg raises exercise. In leg raises your legs should be straight up and hand straight should be on floor. This exercise has also 3 sets with no repetition limit of reps and each set of 40 sec