Home workout program

Home training can be no less effective than training in the gym, especially when there is no time to travel to the gym.

Very often a person does not have enough time to go to the gym, because the work ends late or the gym is just very far away, and you need to train.

Our article on home training will be the salvation for such people!

The training program at home

You can play sports in any convenient place, both at home and on the street, Of course, also in the gym.

Our program is designed for a training program at home with convenient and available tools for us, or even without everything. Unless you may need a horizontal bar, but if it is not, then it can be replaced by another exercise.

Home workout program

Workout at home warm-up

A warm-up is an important part of any training program. It depends on the warm-up how your training will proceed and what the results will be in the future. Also, warming up helps reduce the risk of injury to zero.

It is better to start the warm-up from the muscles of the neck and gradually move on to the muscles of the legs:

  1. Tilts the head forward, backward, left, right 6 times, slowly, without rushing.
  2. Turn the head left and right to the end, stretch the muscles of the neck 4 times.

  3. Raise the shoulders, try to touch the earlobes 12 times.
  4. Rotations with the hands / elbows / hands forward and backward 12 times.
  5. Hands to the sides parallel to the floor, palms up, jerking back 30 times.
  6. Tilts forward, backward, left, right 6 times.
  7. Tilts with hands touching the floor 12 times.

  8. Rotation of the pelvis 6 times in each direction.
  9. Lifting the knees to the chest, stretch the muscles.
  10. Behind the back, we take the foot and pull to the buttocks, pull the muscles of the legs.
  11. Ankle rotation 12 times in each direction with the left / right foot.
  12. Jumping in place 20 times
  13. Running in place 1 minute.

  14. Dips 15-30 times.

Be sure to ventilate the room before training!

Home workout program

Workouts at home for men and girls

The training programs presented below are suitable for both men and girls.

Workout number 1

  1. Squats 40 times
  2. Twisting 30 times
  3. Push-ups 20 times
  4. Pullups 10 times
  5. fast run in place 15-20 seconds

Repeat 3 times! Workout for 10-15 minutes.

Training No. 2

  1. Squats 30 times
  2. Lunges on the left / right leg 30 times
  3. Push-ups 30 times
  4. Side bar on the left / right arm for 30 seconds
  5. Lift the pelvis from a lying position 30 times
  6. Lift the legs lying on your back 90 degrees 30 times

Perform exercises with the right technique, as quickly as possible.

This is a circular training session, so repeat all exercises for 30 minutes.

Workout number 3

  1. Burpy 10 times
  2. Pullups 10 times
  3. Twists 20 times
  4. Jump to the pedestal (40-60cm) 10 times, rest 4 minutes
  5. Raise the legs to the horizontal bar 5 times
  6. Plank on the elbows 1 minute
  7. Raise the legs to the horizontal bar 5 times
  8. The bar on the elbows 1 minute

Training No. 4

  1. Squats 20 times
  2. Lunges on the left / right 30 times
  3. Lifting on socks 40 times
  4. Squatting on the wall 50 seconds
  5. Jack jumping 100 times (Starting position: legs together, hands at the seams. Jump: legs slightly wider than shoulders and arms up)
  6. Squat on the wall 50 seconds
  7. Squats with wide setting of legs 40 times
  8. 30 lifts of the left / right leg 90 degrees 30 times
  9. Squats 20 times

Workout for 15 minutes.

Home workout program

Cardio workout at home

Cardiological workout is quite affordable for workout at home, because the equipment is almost not needed for them.

All you need is your arms and legs! So, below you will find 3 workouts that you can use to improve yourself.

Training No. 1

  1. Burpy 10 times
  2. Squats 20 times
  3. Lifting the legs left / right lying 30 times

Perform these exercises correctly and quickly. Repeat the circle until the end of 10 minutes. Try to improve the result at the next workout!

Workout number 2

  1. Pullups 5 times
  2. Push-ups 10 times
  3. Squats 15 times

Perform these exercises correctly and quickly.

Repeat the circle until the end of 10 minutes.

Training No. 3

  1. Push-ups with a sharp rise 15 times
  2. Burpy 20 times
  3. Rock climber 30 times
  4. Jumping from a sitting position 15 times
  5. Squats with wide legs 15 times

Perform at least 4 circles, as many as possible.

Home workout program

Workout at home

Workout at home is the most affordable because it basically does not require any equipment. So .

..

Workout number 1

  1. Twist "Bicycle" 30 times
  2. "Pendulum" legs 30 times
  3. Double crossover 25 times
  4. Leg raises by 90 degrees. 25 times
  5. Crossover "Folding knife" 20 times

Workout number 2

  1. Leg lift 20 sec, rest - 10 sec
  2. Scissors 20 sec, rest - 10 sec.
  3. Swing by feet for 20 seconds, rest for 10 seconds.

  4. Planck 20 sec, rest - 10 sec.
  5. Reverse twisting 20 sec, rest - 10 sec.
  6. Mason twist 20 sec, rest - 10 sec.

Repeat the lap 4 times!

Good luck with your workouts!

Home workout program

.

Search

Related Articles