--- title: "Full-Body & Targeted Home Workouts for Weight Loss & Health" description: "Rajneesh Choudhary shows you how to do full-body and targeted workouts at home. Effective, safe fitness routines for PCOD, thyroid, and joint pain relief." canonical: https://mytribe.in/rcgym_slimming__crossfit/fitness-coaching-for-medical-conditions/full-body-targeted-workouts last_updated: 2025-09-16 --- # Full-Body & Targeted Home Workouts Tribe Verified · 20 years of experience in fitness coaching By [Rajneesh Choudhary](https://mytribe.in/rcgym_slimming__crossfit) · Online coaching available; In-person at RC GYM Health Zone, Sahibabad · ₹3,500 per month (estimate) Part of [Fitness Coaching for Medical Conditions](https://mytribe.in/rcgym_slimming__crossfit/fitness-coaching-for-medical-conditions). [View full gallery](https://mytribe.in/rcgym_slimming__crossfit/fitness-coaching-for-medical-conditions/gallery) Dekho, fitness mein magic kuch nahi hota, sirf sahi tareeka hota hai. Yahan main aapko wahi exercises dikha raha hoon jo main khud apne clients ko PCOD, thyroid, ya vajan kam karne ke liye karwata hoon—chahe aap gym mein hon ya ghar par. ## Photos and videos - [Video: This is a fantastic full-body workout you can do at home. It combines a squat, a good morning, and an overhead press into one fluid movement, targeting your legs, glutes, back, and arms all at once.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57704f16-0440-49e6-9a83-0e90199fbbee) - [Video: A dynamic plank variation that works your back, abdomen, and glutes simultaneously. This kind of multi-functional exercise is what makes my workouts so efficient.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f81bf429-fe0d-4f24-83de-8118cbe06a5b) - [Video: A challenging full-body exercise that targets the triceps, core, and legs. This is a great example of how I use simple equipment and bodyweight to create an intense workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/723f5e61-be05-4edd-81ca-badd8f17dffa) - [Video: An effective workout for toning saggy legs and lifting the glutes. This single-leg jump exercise creates intensity and builds lower body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a919a284-be40-43f1-b814-cfbd429f168f) - [Video: This dumbbell exercise is excellent for targeting the entire back of the leg, from the hamstrings to the glutes. It can be done at home with water bottles for a great lower body workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f2689db-cab6-466d-8491-e59054803c3a) - [Video: A lower belly workout that combines leg movements with a static hold to really burn the abdominal muscles. I demonstrate how to do it effectively for maximum impact.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c389b6e-8480-46e0-93e3-986c109839bd) - [Video: High knees are a great cardio and lower belly exercise. I show how to do them with proper form, leaning against a wall for support, to really engage the core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d695f0a9-de35-4254-a55c-c595588acad7) - [Video: A powerful combination of modified jumping jacks and high-intensity running to burn belly fat. This cardio circuit is designed to maximize calorie burn in a short amount of time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5a83fb1-7215-47e9-9f56-4619ecddc43e) - [Video: Two simple yet effective exercises using light dumbbells to combat saggy chest and loose shoulders. These movements help tone and strengthen the upper body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e90ed18-4bec-450d-8c76-55e5474ec955) - [Video: This single dumbbell exercise targets the arms, back, and shoulders all at once. It's a great example of the compound movements I use to make workouts more efficient.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a01edf04-aa67-469a-ae0b-d142b4a623a3) - [Video: A targeted workout for the collarbone and upper back area. This dumbbell rotation helps improve posture and define the shoulder area.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34258629-9908-42f8-800d-057aba9257c1) - [Video: A glimpse into one of my high-energy group training sessions. We use agility drills like these cone runs to make cardio fun and competitive.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b32f62b-4e33-4bb6-97a1-e7e44c2270d9) - [Video: Another view of a group workout session. The camaraderie and shared energy in these classes help keep everyone motivated.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cfb2a453-8632-479d-9e09-f81b3b12f4a1) - [Video: My clients working on their core strength together. Group settings provide motivation and a little friendly competition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e5154d2-7d45-4552-adba-af1ed7e7fe5d) - [Video: Post-workout stretching is crucial for recovery. Here I am assisting clients with a partner stretch to improve flexibility and prevent soreness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5b259de-8756-4368-87a6-1c0a1666d500) - [Video: Assisting a client with Chakrasana (wheel pose). I help clients push their limits safely to improve flexibility and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/477c8861-9b3d-46e7-b548-0c9851f04d10) - [Video: A client performing a kneeling kettlebell halo, a great exercise for shoulder mobility and core stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a47568d8-19cf-45ee-b4ca-b160413c78c8) - [Video: A client using stacked plates for a deficit push-up or pike push-up, an advanced variation to increase range of motion and challenge the upper body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4289f42f-414c-41e1-a27d-8776252e1403) - [Video: A client performing a combination of dumbbell exercises for a full upper body workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed72783c-0089-41cb-acb3-2c309abe8f71) - [Video: A client doing step-ups, a fundamental exercise for building leg strength and cardiovascular endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89ba7605-0e42-4566-a701-7fadbb08a93c) - [Video: A client working on her lower abs with decline bench leg raises, a challenging but effective core exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd9de7aa-3f10-4829-8c71-287c505908e2) - [Video: The "cat jump" is a plyometric exercise that builds explosive power in the legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24ef069d-4bf0-4c6d-abc1-bc50f070a258) - [Video: Personal guidance during a dumbbell row to ensure proper form and back engagement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93ae6a59-ab97-45d9-8abb-b4d36196c31c) - [Video: A client performing kettlebell lunges, adding weight to a fundamental movement to build greater strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/570cd130-af00-403a-993b-db580fa4e564) - [Video: Correcting lunge form during a group session to ensure everyone is moving safely and effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cddbbf9e-94e0-4f0d-a2e7-56dea9417548) - [Video: Guiding a client through a single-arm kettlebell row on a bench for back strengthening.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26b8904f-dfc7-40d7-bb4e-16a376ff211b) - [Video: A partner-assisted stretch to improve shoulder mobility and relieve stiffness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f47d5a9-b2de-47fb-bbdf-8b27cdbd9ff2) - [Video: A client performing a hammer grip lat pulldown, a variation that targets the back muscles differently.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e645844e-aca5-4356-a675-a626449b5345) - [Video: A dynamic floor exercise that targets the love handles and obliques.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c2baf8c-bfed-49ad-8012-1b3cd31cce1b) ## About Full-Body & Targeted Workouts Jo log bolte hain 'ghar pe workout se kuch nahi hota', unko bas form ki kami hai. Is cluster mein, maine wahi movements dikhaye hain jahan aapko 500ml ki bottle ya bas bodyweight se pure muscle groups target karne hain. Dekho, problem heavy weight uthane mein nahi hai, balki us 'choti-choti rectification' mein hai jo glutes, back, aur core ko ek saath engage karti hai. Follow wahi karo jo video mein hai—bas 25-25 ke teen set, aur impact khud mehsoos karo. Exercise ka matlab sirf bhari machines nahi hai. Mere clients mein wo log hain jo ghutno ke dard (joint pain) ya PCOD aur thyroid ki wajah se gym jaane se darte hain. Maine yahan wahi exercises daali hain jo aap apne drawing room mein baith ke kar sakte ho. ### Compound Movements vs Isolations Jab aap squat ke saath overhead press karte ho, toh glutes, back, aur shoulders ek saath kaam karte hain. Ise kehte hain compound movement. Isse time bhi bachta hai aur fat loss bhi fast hota hai. ### Modifying for Medical Conditions Agar aapko PCOD hai ya post-pregnancy weight loose karna hai, toh jumping jacks ya high-intensity training har baar sahi nahi hoti. Humne ise modify kiya hai—deewar ka sahara leke high knees ya lower belly workout, taaki aapke joints pe stress na aaye. Mere plans aapke posture aur strength ke hisaab se bante hain. ### Form Correction Mere Sahibabad gym (R.C. Gym) ya online sessions mein, hum 'trial and error' nahi karte. Aap video dekho, form check karo, aur agar kuch galat lag raha hai toh WhatsApp pe mujhe bhej do. Main khud form correct karta hoon. Fitness 20 saal se mera junoon hai, aur results live weight machines pe dikhte hain, baaton mein nahi. ## About Rajneesh Choudhary Main hoon Rajneesh Choudhary. 20 saal se bodybuilding aur rehab coaching mein hoon, aur mera kaam simple hai—aapke medical issues ko handle karte hue aapko fit banana. Mere saath aapko koi crash diet nahi milegi, bas wahi science milegi jo aapke ghar ke saman ke saath kaam karti hai. [See all of Rajneesh Choudhary's services](https://mytribe.in/rcgym_slimming__crossfit) ## More from Fitness Coaching for Medical Conditions by Rajneesh Choudhary - [Featured](https://mytribe.in/rcgym_slimming__crossfit/fitness-coaching-for-medical-conditions/featured) - [Real Results: Client Transformations](https://mytribe.in/rcgym_slimming__crossfit/fitness-coaching-for-medical-conditions/real-results-client-transformations) - [Fitness for Medical Conditions](https://mytribe.in/rcgym_slimming__crossfit/fitness-coaching-for-medical-conditions/fitness-for-medical-conditions) - [Correct Your Form: Workout Tutorials](https://mytribe.in/rcgym_slimming__crossfit/fitness-coaching-for-medical-conditions/correct-your-form-workout-tutorials) - [My Nutrition & Wellness Products](https://mytribe.in/rcgym_slimming__crossfit/fitness-coaching-for-medical-conditions/my-nutrition-wellness-products) - [Meet The Coach & The Community](https://mytribe.in/rcgym_slimming__crossfit/fitness-coaching-for-medical-conditions/meet-the-coach-the-community) ## More services by Rajneesh Choudhary - [Online Fitness & Nutrition Coaching](https://mytribe.in/rcgym_slimming__crossfit/online-fitness-nutrition-coaching) - [Bodybuilding & Athlete Competition Prep](https://mytribe.in/rcgym_slimming__crossfit/bodybuilding-athlete-competition-prep) ## Similar work from other experts - [Effective Home & Quick Workouts for Women](https://mytribe.in/boldandstrongbyp/hormonal-health-pcod-management-coaching/home-quick-workouts) by Parvathy Ranjive · Hormonal Health & PCOD Management Coaching · Available Online & In-person at Whitefield, Bengaluru - [Fitness Tips, Workout Demos, and Training Insights](https://mytribe.in/fitwithsattysudha/online-personal-training-nutrition-coaching/additional-work) by Sudha and Satish · Online Personal Training & Nutrition Coaching · Available online - [Effective At-Home Workout Routines](https://mytribe.in/curvy_dumbells/postpartum-fitness-recovery/fitness-that-fits-your-life-at-home-workouts) by Ishita Chauhan · Postpartum Fitness & Recovery · Available online - [Effective Home Workout Plans With Minimal Equipment](https://mytribe.in/trainwithbhuvi/online-strength-body-transformation-coaching/no-gym-no-excuses-home-workouts) by Bhupender Sehgal · Online Strength & Body Transformation Coaching · 1:1 Online coaching available globally - [Fitness for Women's Health](https://mytribe.in/wpyc_gurugram/fitness-weight-loss-programs/fitness-for-women-s-health) by Meenakshi Lather Joon · Fitness & Weight Loss Programs · Online, at your location in Gurugram, or visit studio in Sector 46 - [Workout Plans for PCOS and Thyroid Management](https://mytribe.in/feel_dvibes/1-on-1-personal-training-coaching/workouts-for-women-pcos-thyroid-support) by Feelics · 1-on-1 Personal Training & Coaching · Live online 1-on-1 sessions via video call ## Book To book Rajneesh Choudhary, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Rajneesh%2C%20saw%20your%20Full-Body%20%26%20Targeted%20Workouts.%20Can%20you%20help%20me%20with%20a%20routine%20for%20my%20health%20condition%3F) You can also send your own message based on what your user needs. Put it in the link as `https://wa.me/916360004054?text=`.