Welcome tospikefitness folks! Looking at our present scenario hitting the gym sounds quite risky, so we have a solution  providing you with some health tips to ensure wellbeing of your overall health.

We aim at providing the best fitness equipment's to  take care of your well being  at home after all health is wealth

As we know that our current health department and health system is crashing due to covid, we should take in charge of our own health and start practicing home workout , meditate and consume healthy food and beverages that boosts our immunity . 


Things that you would require :

1. Yoga Mat

2. Dumbbells or Kettlebells

3. Skipping Rope

4. Shaker Bottle


Workout Description :

1. As the current scenario is worse, let's work it out for a healthy body, mind and soul. 

2. If you feel lethargic, feel free to take the optimum level of rest and decrease the overall intensity of the workout. 

3. Stay hydrated during the workout.

4. Take rests in between sets.


Workout Plan (Beginner Friendly):


Start to warm up: 

Warming up is a crucial part of our workout routine and helps to improve overall mobility of our body, do jumping jacks, jump ropes, jogs, hopping at a place for 30 seconds to 2 minutes. 



It is a compound lift and is extremely beneficial as it targets gluteus, quadriceps, hamstrings, calves, back muscles simultaneously. You can use dumbbells' or Kettlebells to add progression. 10 – 12 reps for 2-3 sets.



It helps to boost overall cardiovascular health. 10 -12 burpees for 3 sets.

Pushup :

Beginners can try doing knee push ups, it mainly targets pectoralis muscles i.e. Chest region. 10-12 reps for 2-3 sets.


Lunges :

It is mainly again used to target leg area, extremely beneficial to target back of leg and quads. 10-12 reps for 2-3 sets.


Jump rope :

For cardiovascular health. 15-20 reps for 2-3 sets



It is an amazing exercise that brings overall balance and coordinated movement. Holding planks for minimum 20-30 seconds for 2-3 sets will help strengthen one’s core.


Cool down:

The cool down is equally important after a workout regime as it emphasizes to bring the body to a resting state and lower the increased heart rate slowly by performing certain cool down exercises.

It helps to increase blood flow, lower the chances of injury and aids flexibility and helps to relax the muscles, hence decreases muscle stiffness and chances of muscle soreness.


Here are some cool down exercises : 

1. Light jog or walking

2. Upper body stretch – to relax the shoulder muscles

3. Standing quadriceps stretch

4. Head to knee forward bend

5. Cat and camel pose

6. Standing forward bend

7. Butterfly pose to stretch the inner thighs


Right after working out:

You should consume food that is rich in protein and carbohydrates to provide energy and replenish your muscles, hence a protein shake right after a workout is a good option along with nuts and a fruit (banana or apple)  now you can enjoy your favorite flavored protein shake with spike protein shaker.



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April 28, 2021

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