Fitness trainer shares exact blueprint to lose 2kg in April without visiting the gym: Lists home exercises with dumbbell

Movement swaps for home workout

With the equipment of the gym not being available at home, one needs to adapt to the situation and switch certain exercises. Divy shared a list of 18 such exercises and what to do at home instead. The gym exercises are listed in the left column of the following list, and the home alternatives are on the right.

• Back squat – Goblet squat
• Deadlift – Db deadlifts
• Sumo deadlifts – Wide stance goblet good mornings
• Leg press – Weighted wall sit hold
• Leg curl – Heel elevated glute bridge
• Leg extension – Reverse nordics
• Hack squats – Db lunges
• Adductor machine – Copenhagen plank
• Abductor machine – Hip airplane
• Calf raise machine – Standing calf raises
• Bench press – Db floor press
• Seated row – Db bentover row
• Lat Pull-down – One arm db row
• Machine pec fly – Push-ups
• Military press – Db z press
• Rope tricep ext – Db skull crushers
• Cabe bicep curls – Db bicep curls
• Cardio machines – Circuit using dbs

Daily and weekly workout plan

Divy structured a one-hour workout plan to follow at home. It includes:

• Warmup – 5 mins (Simple dynamic mobility exercises that target the hips, shoulder and spine)
• Strength training – 35 mins (three to five movements)
• Cardio circuit – 10 mins (three to five movements)
• Cool down – 5 mins (Static holds)
• Buffer time – 5 mins

The fitness coach also shared a weekly schedule that includes four days of heavy workouts, two days of less-intense activities, and one day of rest. The routine is presented as follows.

Dietary rules to keep in mind

To cut weight sustainably, one needs to focus on their diet in addition to working out. Divy shared the following rules to keep in mind about the daily nutritional intake.

• Not more than 3 cheat meals in a month.
• Every meal should have either of these food items:
  • Eggs, chicken, lamb, beef, fish, prawns OR
  • Milk, Greek yoghurt, Paneer, tofu, soya chunks, tempeh, protein supplements
• Eating order:
  • Protein first.
  • Then have your sabzi / salad / dal/ roti / rice, etc
• Track your meals at least every Friday, Saturday, and Sunday.
• Avoid random snacking.
• No overeating.
• Alcohol & smoke literally have no health benefits and are best avoided.

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