NATIVE ATHLETE

Workout from Home

No Gym no Equipments
By Ahmed Khalil
Native Athlete
 Training Guide
The program is split into three different workout days: Push, Pull, and Legs.
Each workout should be done once a week, giving you three training days
per week.

Push Day

Pull Day

Leg Day
 PUSH UPS
1. Start in a plank position
2. Lower your body until your chest touches

Push Day
the ground 3. Push yourself back up to the
starting position touches the ground

EXPERT TIP Ensure

Ensureyou
youwarm
warmup
upbefore
before
each workout and cool down afterwards

INCLINE PUSH UPS

1. Find a raised surface such as a bench, step or wall.
2. Lower your body until your chest touches the
ground
3. Push yourself back up to the starting position
touches the ground
 DUMBBELL
SHOULDER PRESS
Push Day
1. Lie on your back on a bench with your feet flat on
the floor.
2. Press the dumbbells up until your arms are straight.
3. Repeat for the desired number of repetitions

EXPERT TIP Ensure you warm up before

each workout and cool down afterwards

DUMBBELL
LATERAL RAISES
1. Stand with your feet shoulder-width apart
holding dumbbell
2. Raise your arms out to the sides until they are parallel to
the floor
3. Slowly lower your arms back to the starting position.
 TRICEP DIPS
1. Find a sturdy surface to do the dips on
2. Lower your body down by bending your elbows until

Push Day
your arms are bent at a 90-degree angle.
3. Push yourself back up to the starting position by extend-
ing your elbows.

EXPERT
EXPERT TIP
TIP Ensure you warm up before
each workout and cool down afterwards
each workout and cool down afterwards
DUMBBELL
TRICEP KICKBACKS
1. Stand with your feet shoulder-width apart and
bend your knees slightly holding dumbbell.
2. Lean forward at the waist, keeping your back straight
and your core engaged.
3. Keeping your upper arms still, straighten your elbows and
extend the dumbbells back behind you
 DUMBBELL ROWS
1. Stand with your feet shoulder-width apart, bend for-
ward at the waist
Pull Day

2. Bend your knees slightly and grasp a dumbbell in

each hand
3. Pull the dumbbells up towards your sides, keeping your
elbows close to your sides

FACE PULLS WITH

RESISTANCE BANDS
1. Attach the band to a high anchor point, such as a
pull-up bar or a doorframe
2. Grasp the ends of the band with an overhand grip
3. Pull the band towards your face and return to
starting
position
 PULL-UPS
1. Hang with your hands slightly wider than
shoulder-width apart
2. Engage your lats and pull yourself up until

Pull Day
your chin is over the bar
3. Slowly lower yourself back to the starting
position

EXPERT TIP Ensure you warm up before

each workout and cool down afterwards
REVERSE FLYES
WITH DUMBBELLS
1. Stand with your feet shoulder-width apart
with dumb-bell in you hands
2. Bend forward slightly at the hips, keeping
your back straight
3. Squeeze your shoulder blades together at the
top of the movement
 BICEP CURLS
WITH DUMBBELLS
1. Stand with your feet shoulder-width apart and your
knees slightly bent.
2. Curl the dumbbells up towards your shoulders, keep-
Pull Day

ing your elbows close to your sides.

3. Slowly lower the dumbbells back down to the starting
position

HAMMER CURLS
WITH DUMBBELLS
1. Stand or sit with your feet shoulder-width apart
and hold a dumbbell in each hand.
2. Curl the dumbbells up towards your shoulders.
3. Slowly lower the dumbbells back down to the starting
position.
BODYWEIGHT
SQUATS
1. Stand with your feet shoulder-width apart
and your toes pointing forward.
2. Bend your knees and lower your body until
your thighs are parallel to the ground
3. Push yourself back up to the starting

Legs
position by driving through your heels

LUNGES (ALTERNATING
LEGS)
1. Stand with your feet hip-width apart
and your toes pointing forward.
2. Step forward with one leg with knee
bent at 90degree
3. Push off with your front foot to
return to the starting position.
 STEP-UPS
1. Stand in front of a step or bench with your feet hip-
width apart.
Legs Day
2. Step up onto the step with one leg, keeping your
weight centered over your heel.
3. Push off with your leading leg to step back down to

the
starting position.

DUMBBELL
DEAD- LIFTS
1. Stand with your feet shoulder-width apart and
bend over at the waist
2. Bend your knees and lower the dumbbells towards
3. Stand back up to the starting position, lifting the
dumb-
bells back up to shoulder height.
 GLUTE BRIDGES
1. Lie on your back on the floor with your
knees bent
2. Squeeze your glutes and your abs as you
start to lift your hips toward the ceiling
3. Raise your hips as high as you can go
without arching your back.

Legs
EXPERT
EXPERT TIP
TIP Ensure
Ensure
youyou warm
warm up before
up before
each workout
each workout and cool
and cool down down afterwards.
afterwards

CALF RAISES
1. Stand with your feet hip-width apart
and your toes
pointing forward.
2. Raise your heels off the floor by
pushing into the balls of your feet
3. Hold the raised position for a second,
then slowly lower your heels back to the
floor
 TAKE NOTE
As a beginner, start with weights that
are manageable but chal- lenging, and
gradually increase the weight as you
progress. Also, remem- ber to rest for 1-
2 minutes between sets and to have at
least one day of rest between each
workout day.
Make sure you have proper form to
avoid injuries and consult a certified
personal trainer if you’re unsure of your
form or need personalized advice. And
remember, it’s essential to comple-
ment
and your workout with a balanced
nutritious diet to see the best results.
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