Fitness trainer shares exact blueprint to lose 2kg in April without going to the gym: list of home exercises with dumbbells

Switching movements for home training

Since you don’t have access to gym equipment at home, you’ll need to switch up certain exercises depending on your situation. Dibby shared a list of 18 such exercises and what to do at home instead. Gym exercises are listed in the left column of the list below, and home exercises are on the right.

• back squat – goblet squat
• Deadlift – DB Deadlift
• Sumo Deadlift – Wide Stance Goblet Good Morning
• Leg Press – Weighted Wall Sit Hold
• Leg Curl – Glute Bridge with Heel Raise
• Leg extension – reverse nordics
• Hack Squat – DB Lunge
• Adductor Machine – Copenhagen Plank
• Abductor Machine – Hip Plane
• Calf raise machine – standing calf raises
• Bench Press – Db Floor Press
• Seated Row – Db Bentover Row
• Lat pulldown – one arm DB row
• Machine pec fly – push-ups
• Military press – Db z press
• Rope Tricep Extra – Db Skull Crusher
• Cabe Bicep Curl – Db Bicep Curl
• Aerobic exercise machines – circuits using dbs

Daily and weekly training plans

Debbie has created a one-hour workout plan that she can do at home. This includes:

• Warm-up – 5 minutes (simple dynamic mobility exercises targeting hips, shoulders, and spine)
• Strength training – 35 minutes (3-5 movements)
• Aerobic circuit – 10 minutes (3-5 movements)
• Cooldown – 5 minutes (static hold)
• Buffer time – 5 minutes

The fitness coach also shared a weekly schedule that includes four days of intense training, two days of less intense activity, and one day of rest. The routine is shown below.

Meal rules to keep in mind

To lose weight sustainably, you need to focus on diet in addition to exercise. Divy shared the following rules to keep in mind for your daily nutritional intake.

• Have no more than three cheat meals per month.
• Every meal should include one of the following foods:
  • Eggs, chicken, lamb, beef, fish, shrimp, or
  • Milk, Greek yogurt, paneer, tofu, soy chunks, tempeh, protein supplements
• Order of eating:
  • First, protein.
  • Then enjoy your sabzi/salad/dal/roti/rice etc.
• Log your meals at least every Friday, Saturday, and Sunday.
• Avoid random snacks.
• No overeating.
• Alcohol and smoking have literally no health benefits and are best avoided.

Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have regarding a medical condition.