Home Workout Programs
There are a huge number of different home fitness programs . In this article, you will be presented with several effective training programs at home. Immediately I want to note the fact that you can do fitness both in the gym and at home, getting pretty good results. It all depends not on where you do it, but how you do it.
Home fitness is actually not a complicated thing since it is much easier to do it at home than, for example, bodybuilding, so there is no need for large weights and overloads, and therefore additional equipment.
However, for the best effect, you all need to purchase some minimum set of inventory.
Inventory
To fully engage in the home, you need to have at least 2 collapsible dumbbells . Why collapsible? In order to increase and decrease the load. If you buy several sets of dumbbell – it will turn out a little expensive and, in fact, pointless. If you have 2 dumbbells of the same weight – this is also not the most successful option, since different muscle groups require completely different loads.
You can also buy a pair of weighting Velcro, they will be useful in the exercises on your feet, buttocks, and abs.
If the budget allows, then purchase some inexpensive simulator, such as a ” step “, for aerobic exercise. Ideally, have a treadmill or exercise bike at home.
Training programs at home
There are a lot of fitness programs. Over time, having become accustomed to this sport a little, you can easily combine the exercises yourself, based on your capabilities and the amount of free time.
Below I will describe to you two training programs: primary and advanced, which must be completed every other day (Mon, Wed, Fri or Tue, Thu, Sat).
Initial program
With this program, you must begin, and then perform the more advanced set of exercises described in the next program. The duration of classes in the initial program is from 1 to 3 months.
The number of approaches in each exercise is 2-3 approaches. The first month – 2, then – 3. However, this is all purely individual, if you feel that 2 approaches are not enough for you, do three at once. We do everything to the maximum, with a small weight. Speaking “to the maximum”, it does not mean that you should fall exhausted after each fitness exercise. It is enough to feel the full load when it is already hard to carry out the exercise.
Initial Home Fitness Program
Before running the program, be sure to warm up!
| Exercise | The approaches | Repetitions |
| Squats with dumbbells. (the technique is the same as in Squat with a barbell, but instead of a barbell two dumbbells near the shoulders). | 2-3 | fifteen |
| Dumbbell Lunges | 2-3 | fifteen |
| Swing upside down (possible with weights) | 2-3 | twenty |
| Bridge | 2-3 | 15-20 |
| Push-ups | 2 | maximum |
| Dumbbell Bench Press * | 2-3 | fifteen |
| Crunch (twisting) | 2-3 | maximum |
| Leg raises (possible with weighting materials) | 2-3 | maximum |
* If you do not have a bench, then use ordinary chairs (without backs). If you did not find such chairs, then do a dumbbell bench press from the chest, lying on the floor.
As the body gets used to the loads, fitness at home will seem to you not so difficult occupation, which may have seemed at the beginning. Later, you can include rope jumping (at the very beginning of the workout) in the program, as well as increase the weight of dumbbells and use weights when doing exercises.
Also, if you have a barbell at home, you can later replace the dumbbells with a barbell for more efficient muscle pumping (then there will be exercises: squats with a barbell, lunges with a barbell, and replace your arms with dumbbells with a bench press).
This program is quite simple but effective . After you work out on it for several months, you can proceed to the next.
Advanced home program
This program differs from the previous one both in the number of exercises and their variety. In addition, now we train different muscles – on different days. We train in the same way, in a day.
Day 1 – Legs, back, abs
Before running the program, be sure to warm up!
| Exercise | The approaches | Repetitions |
| Squats with dumbbells. (the technique is the same as in Squat with a barbell , but instead of a barbell two dumbbells near the shoulders). | 3 | fifteen |
| Dumbbell Lunges | 3 | fifteen |
| Standing on toes (only with dumbbells on the shoulders) | 3 | 15-20 |
| Deadlift with dumbbells (similar to Deadlift with barbell , but instead of a rod in the hands of two dumbbells). | 3 | fifteen |
| Dumbbell Dumbbell | 3 | fifteen |
| Crunch (twisting) | 3 | maximum |
| Leg raises (possible with weighting materials) | 3 | maximum |
Day 2 – Chest, Biceps, Triceps, Shoulders
Before running the program, be sure to warm up!
| Exercise | The approaches | Repetitions |
| Push-ups | 3 | maximum |
| Bench press of dumbbells (on a bench or chairs, in extreme cases, on the floor) | 3 | fifteen |
| Breeding dumbbells lying (on a bench or chairs, in extreme cases, on the floor) | 3 | fifteen |
| Alternating biceps curls with dumbbells while standing | 3 | fifteen |
| Extending arms from behind the head | 2 | fifteen |
| Triceps push-ups (from a bench or chair, legs while on the couch, chair or other chairs) | 2 | fifteen |
| Bench press dumbbell sitting or standing
|
3 | fifteen |
| Standing arms with dumbbells to the side | 3 | fifteen |
Day 3 – Legs, abs, cardio workout
Before running the program, be sure to warm up!
| Exercise | The approaches | Repetitions |
| Squats with dumbbells. (the technique is the same as in Squat with a barbell, but instead of a barbell two dumbbells near the shoulders). | 3 | fifteen |
| Dumbbell Lunges | 3 | fifteen |
| Swing upside down (possible with weights) | 3 | 15-20 |
| Crunch (twisting) | 3 | maximum |
| Leg raises (possible with weighting materials) | 3 | maximum |
| Cardio shading | 1 | 15-30 min |
For cardio training, an exercise bike, treadmill, or step type exercise machine is ideal. Minutes 15-30 will be enough. If you do not have such simulators, then you can replace them with jumping rope, for example, or a regular run. By the way, running is a very effective type of cardio training.
So, two effective home fitness programs were presented to your attention. Use them and you will see the result. Thank you for your attention.