masturbate 10 times a day, strong hands
I usually do it twice a week of abdominal since it is the easiest (kinda lazy, ik)
30x5 or 6 Leg lifts
30x3 Plank n Side Plank
15x3 Cycle crunch or whatever it is i forgot
I need to train my bicep but dunno where to start since mostly it's dumbells related :/
40x2 squats every single day
25x4 diamond pushups every day (25 before, 25 after the workout) (2 sessions each day)
calisthenics 3-4x a week (pull-ups, dips, incline pushups)
full body stretch
also do not masturbate, I don't give a fuck how you feel or not. You feel way way better and willing to finish your workouts if you don't dry your ballsack.
eat healthy, drink lots of water
take cold showers and vitamins ( D, mg, B6)
All those smaller details require attention as well in order to achieve your goals. Make sure to show up every day.
I can't really recommend any excersies but buying a cheap bench you can have at home has def been worth it for me you can find them quite cheap and once which don't take up much space at all
best way to lose weight 👍
id focus on cardio and getting lean and getting stamina until gyms open again tbh
unless you are a 100% starter you wont get much gains from homeworkout without machines, good dumbells or benches etc
Watch Sascha Huber 5 minutes workouts on YouTube with dumbells
Lift beds and furniture around the house
Buy jump-rope it works to lose weight (if need) and pre workout very good.