In the community, the idea has long been brewing that strength training a priori can only be done if you have a barbell, a dumbbell set and (preferably) a good personal trainer.

Not that I disagree with this idea, but a recent post showed that many women who believe in the benefits of barbell work do not start working on themselves right away, because this is not an opportunity at home.

I’m not currently promoting home training; everyone chooses what they need: but objectively, there are different situations. The birth of a child, temporary financial instability, lack of a club near home, life outside the city, little time.

It’s better to start something right now than to lose a few months of your life.

In this post I want to write WHAT and HOW you can do to do strength training at home.

Who is this post for? Mainly for women. Men can also use all of the following, they just hit the ceiling sooner.

Why don't many people believe in strength training at home? Because for most people, their body weight is a very small limitation that does not allow them to increase the load for a long time and systematically.

Because many beginners simply don’t know what exercises they can do at home. Because again, many people don’t know that the simplest exercises can be enhanced with things you already have on hand.

I will not write any specific programs - those who wish can create their own program from the exercises.

So let's start with the basics. What is strength training? This is an effort that you can perform for 6 to 15 repetitions in one set. I suggest not arguing about numbers - you can always choose a number that suits you and adjust the load accordingly.

But in any case, an exercise that you can easily perform 20-30 times in a row cannot be considered a power load.
Let's see what we have available from our arsenal. The “big three” in the gym are the bench press, squats and deadlifts.

The same three, but in a slightly different variation, is available at home: squats, push-ups and pull-ups.
Let's look at the exercises individually.

Squats.

The simplest exercise, most even completely unathletic people will do 15-30 squats at a time. It’s somehow impossible to count regular squats as a load. What can be done to modify them?

Add weights.

• A backpack on your back - and you get the first version of squats - classic.
• The backpack is held in the hands - front squats.
• Holding a backpack over your head is one of the most difficult types of squats.

Of course, the backpack can be replaced with a sports bag or something else.

Let's assume that your bag has already reached a significant weight - and from publications in the community we see that for many girls a squat with 20 kg is a fairly significant load.

Can you provide for her at home? Easily.

This guy did a front squat with a 140 kg bag. Quite good legs, I would say!

The next variation on the legs is pistols.

The exercise is partly for strength, partly for coordination of movements.

The simplest option is to touch a wall or chair with your hand. Suitable for beginners. The next one is pistol exercises performed on a chair. This option is more difficult from a coordination point of view.

The next option is pistol exercises, performed simply on the floor, without support. The most difficult option from my point of view.

Once you have started squatting 10 times on each leg (by the way, stop reading the post and write how many you were able to do - you will be surprised how difficult a simple exercise can be), you can increase the load.

Take two Barbie dumbbells in your hands and do the exercise. No dumbbells? Take two bottles of water in your hands. Has it become very simple? Hold a 5-liter canister of water in front of you in both hands.

Good guy Steve Cotter demonstrates pistols with a weight in his hands:

The next stage of leg work is plyometrics. But here I won’t write about it anymore, because objectively the topic is very serious and not for beginners.

Let's get back to the exercises.

Push ups.

How many times can you do push-ups? Not from your knees, but in a standard way, without your knees touching the ground? If 10 times, then you already make up that small percentage of women who work hard on themselves.

Believe me, to get started, push-ups will give no less load than a bench press. I would say that in classic push-ups, your body receives a load equivalent to bench pressing half your body weight.

Those. with 1 classic push-up and a body weight of 50 kilograms, we can talk about a bench press of 20-25 kilograms. Good result? I think so. Once you find it easy to do push-ups the usual way, move on to more difficult things.

Here are just a few options:

1. Regular push-ups
2. Push-ups with wide arms
3. Narrow push-ups
4. Diamond push-ups
5. Push-ups with a clap in front of the chest
6. Push-ups with a clap behind your back
7. Knee Slam Push-Ups
8. Push-ups with foot clap
9. Ultra slow push ups
10. Speed ​​push-ups
11. Push-ups with feet on a high surface
12. Handstand push-ups
13. Standing hand clap push-ups
14. Weighted push-ups
15. Push-ups with one leg off the floor
16. Push-ups with knee to chest

Do you think push-ups are easy? Hang a 10kg backpack on your back and try doing classic push-ups. An unexpected surprise awaits you!

I don’t know how much this guy has made himself with push-ups, but he does push-ups perfectly:

Well, by the way, not all professional gym-goers can do push-ups in a rack, even against a wall.

The third and most difficult point is pull-ups.

Do you regret that you can't do deadlifts because you don't have a barbell at home? Do pull-ups.
The load in this case will be equal to your own weight - so see for yourself how simple this exercise will be for you.

Can you do 10 pull-ups at a time? Great! It's time to hang your long-suffering backpack on your back.
There have already been several posts in the community on the topic of how to start doing pull-ups, so I won’t go into detail on this.

• Don't use the gravitron! I have yet to see a girl who has learned to do pull-ups this way.
• If nothing works at all, start pulling yourself up from your chair. Your feet are on the chair and you pull yourself up to the bar with your hands. The less load you put on your legs, the faster you will learn to pull yourself up like an adult.
• Additionally, you can use Australian pull-ups at the very beginning.
• Don't forget about different grips: standard, wide, reverse, neutral.

Don't believe you can do it? Many participants in the 100-day workout began doing full pull-ups within a month. Follow these guidelines.

So what do we get in the end?

There are three basic exercises in your arsenal that you can easily perform at home. All three exercises are strength exercises. Possibilities for modifications are present. There is no need to spend money on purchasing additional equipment. The only exception is a horizontal bar, but you can buy a regular spacer in a door jamb for 400 rubles - not the biggest investment in your own health.

Well, the last question: are there many girls in the community who can do 20-30 push-ups, 3-5 pull-ups and squat with 50% of their own weight 10-15 times?

Not really, because this is actually quite a good load on the body. Although I know that such girls exist!
The given exercises will be enough for most beginners to master for 3-6 months. So if you don’t have time yet because you have a small child, or your subordinates don’t let you into the gym, or you live in the North Pole and you have reindeer, but don’t have a gym, you can still study.

And believe me, when you come to the gym, being able to do 30 push-ups and 5 pull-ups per set, your success in working with weights will be much better.

One can argue for a long time about how effective home training without additional equipment is for a trained person, but I think everyone will agree - for a beginner there is simply an abyss of possibilities!

Don't be stupid, start working with what you have right now.

P.S.. If you are lucky enough to find your grandfather’s old weight at home, your home arsenal will increase many times over!

: : :

Lose up to 10 kilograms in just 60 days without gyms or diets at home!

And the point is not that you will get rid of extra pounds, the point is that you will have to ask for a dress two sizes smaller in the fitting room to emphasize the attractiveness of your figure!

Let's face it! Has this happened to you?

• When you put on or take off your shoes, it is difficult for you to bend over because of your bulging belly, which hangs over your boots and prevents you from breathing properly. You begin to grunt, puff, and feel like a huge “bun” that is about to roll off somewhere.

• Shopping trips become unbearable due to the incredible fatigue you experience while walking. In addition to bags of groceries, you also carry extra pounds of fat, which take up the lion's share of your energy. And you still need to take all the bags home with you.

• Climbing to your floor turns into “conquering Everest,” which you still overcome with the last of your strength, with shortness of breath and long stops to “breathe.”

• You look in the mirror and realize that your body, to put it mildly, is imperfect: your waist has merged into one unpleasant clump of fat mass, which increases every day, turning into a “pear” or “apple”; It’s already difficult for you to wear jeans, since they simply don’t meet at the waist due to its complete absence!

• Of course, you try to lose weight, lose extra pounds, “sit down” on all sorts of diets, buy super diet pills, and even try to work out in the gym, BUT the results still don’t make you happy!

• If there are results, they are usually short-term and often harmful to your health, taking up a lot of your precious time that you could spend on your family and loved ones.

6 reasons why you still haven’t found the figure of your dreams?

Reason #1

Your exercise technique is incorrect, which is why you work out in the gym to the point of exhaustion, but still don’t see a chiseled figure and ripped abs!

Reason #2

Your diet is dominated by foods high in trans fats and refined carbohydrates, which disrupt your metabolism and hinder weight loss.

Reason #3

During the day you experiment with different kinds of diets, and at night you find yourself in the refrigerator, devouring some forbidden delicacy. As a result, the weight comes back, and all because you don’t have a clear, balanced nutrition program!

Reason #4

You are lazy and suffer from chronic fatigue because you lead a sedentary lifestyle: you sit at work all day, and when you come home, exhausted and hungry, you have a hearty dinner and go to bed to watch TV. And all you need in such a situation is a good kick-off!

Reason #5

You don't have time to go to the gym. Work and family take up all your free time, you have no one to leave your children with, or you need to cook dinner for the whole family!

Reason #6

You can’t competently organize the training process on your own, since a huge amount of free information and videos on YouTube are mixed into one pile, where it’s not so easy to separate the flies from the cutlets!

Many girls have been trying to lose weight for years, but cannot achieve the desired result. Losing weight is not about daily indulging in pp-recipes for your favorite desserts or using fashionable “tricks” in your training program taken from the Internet. No. Losing weight is a set of measures that you need to follow from “A” to “Z” so that your results are stable all year round!

That's why:

• if you are ripe for self-development, you are ready to work on your body and health with persistence and diligence;

• if you were chubby since childhood, and you were teased and offended all the time;

• if you lack self-control, or you don’t know where to start losing weight;

• if you don’t have time for the gym;

• if you don’t want to lose weight and become like Koshchei the Immortal, but dream of acquiring a sexy, sculpted body;

• if you can’t put together a whole bunch of information “how to lose weight for health benefits” that snowballs over your brain.

I hasten to please you!

My name is Yana Skripnik, I am a certified trainer, a graduate of the International Fitness School “Fitness factory”, a nutritionist and specialist in sports nutrition and healthy eating.
A little about myself and how I came into the world of fitness. All my adult life I have been an active child. As a child, I was involved in dancing - I started, like all obedient mother’s girls, with folk dances, and my dancing career ended in the Hip-Hop style.

For me, changing activities and occupations has always caused wild delight and interest. I love trying something new and unknown. The same thing happened with fitness. I decided to connect my life with sports at the age of 21. As I remember now: I was sitting at my desk in the office and I understand that this is not the kind of “office plankton” I always wanted to be. The whole day spent sitting within four walls had a very negative effect on me. I came home from work and had absolutely no energy, as if all of it had been sucked out and flushed down the toilet (sorry for the comparison). The only thing that could resuscitate me and bring me back to normal, plus charge me with positive energy and lift my spirits, was it was fitness classes. After a hard and boring day at work, no matter how tired and sick I was (and I often got headaches from the computer), I always found the strength and desire for my daily hour-long workout. I always studied at home on my own. In this regard, I have always been responsible to myself and never spared myself or my strength. My workouts have always been varied, since I worked out every day, and I wanted to make them as interesting as possible. My gym was my small room in which I lived with my brother, so at the time of my training (if my brother was at home) he always gave me my “hall”. It was in such field conditions that I began my journey as a fitness trainer =)

In the photo on the left I weighed 55-56 kg, and in the photo on the right I weigh 48 kg, I lost the extra 6 kg by exclusively working out at home in my room with a pair of dumbbells and a jump rope. This was my entire inventory. Therefore, those who tell you that working out at home is ineffective and that working out at home will not help you lose weight, do not believe them! Everything is possible! The main desire and belief is that you will succeed!

For 5 years now I have been a fitness trainer and specialist in sports nutrition and healthy eating, so I know first-hand what problems women and girls who are overweight experience.

MY CERTIFICATES:

Based on my experience of losing weight at home, working as a fitness trainer and nutritionist, I created a step-by-step, structured video course with a combination of physical exercise and proper, measured nutrition from inexpensive and healthy foods.

Let me introduce you to the innovative video course “Lose weight without exercise equipment,” which will help girls and women lose 4/10 kilograms of weight at home in just 30/60 days without compromising their health!

Just imagine how in 30/60 days you will no longer feel insecure and critical of your body and health.

• Within a month you will get rid of extra pounds, and you will have the opportunity to wear your favorite holiday dress;

• You climb the floors without much difficulty or shortness of breath;

• You stop starving or overeating, since your diet is dosed, portioned, and, importantly, made up of inexpensive healthy foods;

• You increasingly meet the scorching glances of men, and your own husband greets you after work with a chic bouquet of flowers;

• Finally, you get rid of the need to go to the gym and lift weights, as home training with minimal sports equipment brings you more pleasure and joy.

And most importantly, the results that you achieve will not change after a week, because the skills and knowledge acquired in my course will help you create your own diet, which will not lead you to gain weight again in the future.

An important feature of my video course is that:

• Training and online support at a distance are not a problem, but an advantage, since you can always count on my help, even if you are in another country or on another continent.

• It is possible to lose weight at home with minimal sports equipment.

• Training can be done at any time convenient for you.

• Changing your usual diet can help improve your health and stabilize your results.

What will you learn in this course?

• You will learn to properly plan each meal at least 5 times a day with certain time intervals between them.

• You will learn how to perform exercises correctly, and finally become friends with a jump rope and dumbbells.

• You will learn to eat healthy and inexpensive foods, for which your health will thank you so much!

• And, of course, you will learn to turn your desires into reality.

What results will you get?

• Get rid of those annoying extra pounds (from 3 to 10 depending on the package you choose) and cellulite— you will have the opportunity to update your wardrobe with new dresses, short skirts, shorts and open swimsuits. This phrase will definitely not apply to you: “It was summer, we sucked in our stomachs as best we could.”

• Your health will noticeably improve— the functioning of the gastrointestinal tract is normalized; posture will be corrected; skin rejuvenation.

• Body quality will change - your body will become sculpted, toned, athletic and attractive, which will definitely affect increased attention from the male sex.

• Problem areas will go away – your long-forgotten waist will finally appear, and the ears on your hips will no longer make you depressed.

• Increased endurance— you will easily overcome the climb to your floor without shortness of breath or fatigue.

• There will be a complete change in your eating habits— you can completely give up sugar and sugar-containing products through a properly balanced diet.

Results of girls who completed the video course “Lose weight without exercise equipment”

You will radically change your body, and your reflection in the mirror will make you pleasantly surprised!

Who is this course not suitable for?

Let's take a closer look at the training program:

• Number of workouts: 12-24 (depending on the selected package).

• Duration of training: 60-80 minutes.

• Number of workouts per week: 3 workouts per week. Each week the workouts will get more challenging and intense, so be prepared that it won't be easy!

For more convenient and quick learning, I have prepared for you additional bonus in the form of separate short videos, where I personally show and voice the correct execution of each exercise in your program!

Communication between trainer and student:

1. The main communication between trainer and student occurs via email. Communication via Skype is also possible (you must notify in advance when and at what time you would like to call).

2. Once a week you need to send the coach all the information from the diary, body measurements, weighing results. If you have no idea how to keep a diary, be sure to ask your coach.

3. If desired, the student can send the coach a video of his training to correct the technique of performing the exercises.

4. IMPORTANT! The student is required to report his medical contraindications and illnesses.

5. The selected program and diet may require further adjustments, so it is important that the student reports once a week about the work done.

6. The trainer undertakes to draw up and, if necessary, adjust the nutrition plan in the future, adjust the technique of performing exercises based on the student’s video recordings, and answer questions that arise during the online course. The trainer undertakes to make every effort and professional knowledge to achieve maximum results by the student.

7. The course starts from the moment the student receives the training program and nutrition plan .

What you will need for training:

Personal consultation via Skype— some people are more comfortable asking questions orally rather than writing. The consultation time can be used either at one time or divided into several times, for example, 10-20 minutes.

A collection of my articles on proper nutrition and weight loss— all the articles are on my blog, but in the collection you can find the topic that interests you much faster by skimming through the contents or using the search.

Still thinking? Take the first step towards a beautiful figure! Order the “Lose weight without exercise equipment” course at a reduced price right now!

Why is it more profitable to purchase my course than to buy a subscription to the fitness center?

Let's take a closer look at, for example, the package "Gold" which comes with 24 video lessons worth 2,000 rubles.

We divide the cost of the video course by the number of video lessons to obtain the cost of one video: 2000:24 = 83 rubles. This is the cost one lesson!

Now I propose to compare this price with a one-time visit to a fitness club:

You can clearly see that the difference is obvious. The average cost of a one-time lesson in a fitness club is 250 rubles. Plus to this it is worth adding:

• the cost of a ticket/gasoline on public transport/your car;

• sports equipment and clothing (top, leggings, shorts, gloves, shoes, bag, bottles, etc.)

• precious time you spend moving around.

Not to mention a personal trainer, which will cost many times more - on average 800 rubles for 1 hour.

In my video course I offer you:

• saving money from the family budget, which you can spend on buying healthy food or children's clothing.

• saving time that you can spend with your family or friends. For example, you can train without leaving your small children; they will always be under your supervision.

• My individual approach to training and nutrition in practice "plus" mandatory information part will help you become who you have long dreamed of being! All I need from you is WISH And attitude towards a POSITIVE result. We will do everything else through joint efforts. I will become your support and friend-mentor all rolled into one!

When purchasing my course “How to lose weight without exercise equipment,” people often ask certain questions, to which I have prepared answers:

1.Will I be able to lose weight? Will I succeed?

- Of course you can! You are stronger than you think you are! You will succeed! There is willpower, there is patience!

2. How will the classes be held: in groups or independently?

— Classes will be held independently at home&

3. Which package is better to choose?

— Focus on your goals and capabilities.

4. If I don’t have a body bar and dumbbells, what can I replace them with?

- They can be replaced with 1-0.5 liter bottles filled with liquid.

5. How to order your course?

Your friend and coach, Janelia Skripnik

You will need two things: desire and imagination. Everything is clear with desire, there’s nothing to say here, but your imagination needs to be strained. When you work out in the gym, there are dozens of exercise machines at your disposal, you can choose, I don’t want to. We get creative at home.

We need to come up with a program

Just invent, I would even say invent. It is necessary to choose such a set of exercises as to load the main muscles using available means, observing cyclicity - one muscle is given all the best once a week.

Horizontal bar and bed - basic exercise equipment

These are two basic exercise equipment that are found in almost every home, bed, at least. What exercises do they give us?

Horizontal bar: pull-ups with a narrow grip, pull-ups with a wide grip, leg raises, or crunches.

Bed: we put our feet under the bed and do sit-ups, short, full, crunches.

There are plenty of options here. Perhaps the abs are the only muscle group that can be fully worked without professional equipment. If you roll over on your stomach and do backbends, you get an exercise for your back muscles.

Workout at home with dumbbells

If you have dumbbells in your arsenal, you can choose many exercises. However, their absence is not catastrophic. You need comfortable items that will act as free weights.

One client, who was forced to live in a remote village for almost a year, said that he successfully worked with an old battery register. Scraps of iron pipe and plastic bottles with water or coins will also work.

Using weights at home

There are exercises that require heavier weights, for example, squats. The same client squatted with the TV for a while until he dropped it. So it's not the best option. You need an object that can be held comfortably and distribute the load correctly.

As a way out, I can suggest a backpack. They put all sorts of good things in it, put it on and off they went. You should not use pets, especially dogs, as weighting agents; they may be categorically against it.

Home exercise program

Jokes aside, grab a piece of paper and a pen and solve the problem of how to exercise at home without exercise equipment. I advise you to study three days a week.

The first day:

1. Push-ups with wide arms – 4 sets.

2. Push-ups with narrow arms – 3 sets.
The number of repetitions in the approaches must be selected so that you don’t fall over after the first one, but have enough strength to do everything.

3. Overhead extension with free weight – 4 sets

4. The body is tilted parallel to the floor, arm extension at the elbow with free weight – 3 sets.

Press

5. Short climbs - 3 sets.

6. Medium lifts – 3 sets.

Second day:

1. Squats with feet shoulder-width apart – 4 sets.

2. Sumo squats – 3 sets.

3. Wide grip pull-ups – 4 sets.

4. Close grip pull-ups – 3 sets.

Press

5. Twisting – 3 sets.

6. Raises with knees bent to the side on the floor – 3 sets.

Day three:

1. Backbends – 4 sets.

2. Swing with free weight in front of you - 4 sets.

3. Free weight chin row – 3 sets.

4. Free weight or body weight shrugs – 4 sets. You can do the exercise with your own weight on the sports corner, and if you don’t have it, hang between two chairs in a sitting position.

5. Free weight overhead press.

Press

6. Raising your legs while hanging on the bar.

7. Side bends with free weight.

Now about the sad

Want to start at home? Please. But the chances that you will continue are not so great. When there is no need to go to the gym, it’s easier to skip a class, you have no one to compete with, no one sees you and, accordingly, will not give you practical advice. Therefore, I think that working out at home is extremely difficult from a psychological point of view.

This is a good option for preparing for more intense training. So to speak, a warm-up before going to the gym.

There is one more minus. You will need to constantly increase weights. How to do this at home? It is possible, but extremely difficult. Even if you have prefabricated dumbbells, sooner or later you will be faced with the fact that their limit has been exhausted, and the backpack will begin to burst at the seams.

Everyone chooses what they like. But my advice is to work out at home for a couple of months without exercise equipment and go to the gym.

author: bodybuilding coach Maxim Kandratyuk, for the site

Do you want to lose weight and wonder where you can start training at home? Or do you want to improve your physical fitness and have a more athletic and toned body? We offer you a ready-made home workout plan for beginners with visual illustrations of exercises and a class schedule, which will help you lose weight and get rid of problem areas.

Regular exercise is necessary, even if you are not overweight. Firstly, it strengthens muscles and develops muscle endurance, which will help you easily withstand any physical activity in everyday life. Secondly, it develops the cardiovascular system and trains the heart muscle, which reduces the risk of developing many diseases, including heart attacks and strokes. Thirdly, training promotes the production of happiness hormones (endorphins), which reduce the risk of developing depression and depression. Fourthly, regular sports activities stimulate a person to lead a healthy lifestyle without bad habits.

Home training for beginners: general rules

At home, you can organize quite effective workouts for losing weight, and for this you do not need special equipment or even any experience in fitness. If you choose an affordable exercise program and practice regularly, you can achieve results even if you have never exercised before. We offer you ready-made circuit home workout plan for beginners, with which you will get rid of excess weight and improve the quality of your body.

Benefits of this home workout for beginners:

• training will help you lose weight and tone your body;
• The lesson is suitable for beginners and those who have not trained for a long time;
• You can start training at home with this program;
• the program includes exercises for all major muscle groups;
• they will help you strengthen your muscles and get rid of problem areas;
• most of the proposed exercises are low-impact;
• you will need minimal inventory.

Before going directly to the list of exercises, be sure to read the recommendations and rules that will allow you to train efficiently and effectively.

Rules for training at home for beginners:

1. Start this at-home workout for beginners with a warm-up and end with a full-body stretch. We recommend watching:

2. Always exercise in sneakers; You can’t train at home barefoot if you don’t want to get joint problems.

3. Try not to eat at least an hour before training, otherwise digestive problems may occur. Half an hour after training, eat protein + carbohydrates (for example, 150 g of cottage cheese + fruit).

4. Drink a glass of water 20 minutes before your workout and take small sips of water every 10 minutes throughout your workout. After your workout, drink a glass of water.

5. Suggested workout for beginners consists of two rounds of 6 exercises in each round. Each round is repeated in 2 circles. If you find it difficult to sustain a workout from start to finish, you can take a 5-minute rest between rounds or shorten the duration of the program.

6. This workout for beginners involves the use of a timer. (each exercise is performed for 30 seconds). But if this format is inconvenient for you, you can perform counting exercises: 15-20 repetitions of each exercise.

7. This program contains exercises that involve performing on different sides: first on the right, then on the left (eg, lunges, leg raises, side hip adduction). We recommend dividing the execution into 2 circles, i.e. in the first circle you perform exercises on one side, in the second circle - on the other side. But if you want to make the workout more challenging and longer, you can do exercises on both sides of each circuit.

8. The duration of this workout at home for beginners is 20-25 minutes (excluding warm-up and cool-down). You can always adjust the training time at your discretion by adding or reducing the number of laps. Stop and stop exercising if you feel dizzy, weak, or have heart pain.

9. For some beginner exercises you will need dumbbells. If you don't have them, you can use plastic water bottles (1-1.5 liters) or do exercises without additional weight. If, on the contrary, you do not have enough load in some exercises, you can use dumbbells, leg weights or an expander.

10. This training set for beginners is divided into 3 days.. You can train 3-5 times a week depending on your goals and capabilities - just alternate the 3 ready-made plans with each other. After 3-4 weeks of implementation, it is advisable to increase the time spent doing the exercises (focus on your capabilities) .

Workout for Beginners at Home: Exercise Plan

So, we offer you a home workout for beginners, which is performed on a circular basis. Perform the suggested exercises sequentially for the specified time, the exercises are performed in one approach with a short rest between approaches. By alternating between cardio and strength training, you'll raise your heart rate and burn more calories, while also toning your muscles. If you want to monitor your heart rate and the number of calories burned during an activity, you can purchase a heart rate monitor.

How to do the workout:

• We perform each exercise for 30 seconds;
• break after each exercise for 15 seconds (can be increased to 30 seconds if you have a weak heart or low endurance);
• repeat each round in 2 circles;
• Rest 1 minute between circles, 2 minutes between rounds;
• If you feel uncomfortable doing an exercise, change it or skip it.

Beginner Workout: Day 1

First round:

(for cardio, stomach and arms)

2. Squat with calf raises (for legs, buttocks and arms)

3. Dumbbell press (for arms and shoulders)

(for buttocks and abdomen)

(for stomach and legs)

Second round:

(for cardio and toning the whole body)

(for the waist and legs)

3. Lying dumbbell raises (for chest and arms)

(for legs and buttocks)

(for cardio and abdomen)

6. Static bar

Beginner Workout: Day 2

First round:

(for cardio and legs)

(for hands)

(for cardio and toning the whole body)

(for the stomach and back)

(for stomach and legs)

6. Elbow bar static (for arms, shoulders, stomach and back)

Second round:

(for cardio and legs)

(for hands)

(for legs and buttocks)

(for cardio and toning the whole body)

(for legs and buttocks)

(for the stomach and back)

Beginner Workout: Day 3

First round:

1. Walking with shin overlapping(for cardio and toning the whole body)

( for arms, stomach and legs)

(for legs and buttocks)

( for cardio, stomach and buttocks)

(for chest and arms)

(for the abdomen and waist area)

Second round:

(for cardio and toning the whole body)

(for back and chest)

(for cardio and legs)

(for the belly)

(for legs and buttocks)

(for legs and buttocks)

BehindgifsThank youyoutube channels: mfit, Linda Wooldridge, Live Fit Girl, Jessica Valant Pilates, FitnessType.

Workouts for Beginners: 7 Best Videos

If you are planning to study using ready-made programs, then we offer you a selection of excellent videos for beginners with which you can start practicing at home.

1. Low Impact Cardio (Low impact cardio workout without jumping for 25 minutes)

Greetings, dear readers and part-time supporters of a healthy lifestyle! Today I’ll tell you about exercises for men at home, don’t worry girls, you can use them too. I will give several complexes for all occasions, and I will also not ignore such a rapidly developing trend as CrossFit and tell you how you can do it at home!

Not everyone now who wants to get or keep in shape has the opportunity to visit the gym due to various circumstances, be it workload or a long and long business trip somewhere where there is no gym. It is for such cases that there are sets of exercises that can be done at home, in a hotel room and even on the street. Next we will figure out what they are.

A very convenient option is training with your own body weight, since it does not require any equipment costs and can be carried out anywhere, and all you need is comfortable clothing.

When training at home, do not forget to follow these rules:

• Use rooms where there is enough space for studying
• You should train in a well-ventilated area
• The optimal temperature for training at home is 23⁰С
• Before you start training, do not forget to warm up thoroughly
• After class, do
• Directly during training, drink enough water so as not to feel thirsty (0.5-1 l.)

Now let's go straight to the training program and start with the simplest one.

1. Squats: 3-4 sets of 15-20 reps. To complicate the exercise, you can slow down the pace of execution: 10 seconds for the negative phase of the movement and 10 seconds for the positive one. If this load is not enough, then squat on one leg, holding onto a stable support with the other
2. Exercise “wall”: 2-3 sets of 30-40 seconds. In this exercise you need to stand on your hands next to a wall.
3. : 2-3 sets of 15-20 repetitions
4. Boat exercise: 2-3 sets of 10-12 reps
5. Pull-ups: 3-4 sets of 10-12 reps. If you can’t do pull-ups, then do a plank with your arms straight forward for 2-3 sets of 20-30 seconds.
6. Push-ups: 3 sets of 30-40 reps
7. Vertical push-ups: 2 sets of 8-10 reps

As you can see, this complex is designed for all muscle groups. This type of training has a name and is great for beginners, and will also be useful for experienced athletes as maintenance training. The exercises do not require the use of equipment (except perhaps a horizontal bar), but I came up with a replacement for that too. A plank with arms extended forward is an analogue of a pullover with a dumbbell, and as you know, a pullover is the basis for the latissimus dorsi muscles.

To give this complex a fat-burning effect, you need to increase its intensity. This can be done by converting the training into a circular one, performing each exercise one approach. After you complete the entire circle, rest for 30-60 seconds and repeat everything again, and so on 2-3 times. This training is perfect for losing weight, but don’t forget about nutrition!

A set of exercises for home using sports equipment

More advanced training will be using various types of sports equipment: dumbbells, jump ropes, and fitballs. Their use will expand the possibilities for fruitful training. Where you can buy them - at any sports store.

Dumbbell workout

Today I will make a training program for you with dumbbells. Go!

1. Squats with dumbbells in hands: 3-4 sets of 12-15 reps
2. Deadlift with dumbbells: 3-4 sets of 10-12 reps
3. Standing calf raise with a dumbbell in your hands: 3-4 sets of 15-20 repetitions
4. Standing dumbbell rows: 3-4 sets of 10-12 reps
5. Dumbbell push-ups (similar to push-ups, but unlike them, they use stabilizer muscles): 3-4 sets of 15-20 repetitions
6. Seated or standing dumbbell press: 2-3 sets of 12-15 reps
7. Zottman Curls: 2-3 sets of 12-15 reps
8. Overhead dumbbell extension: 2-3 sets of 10-12 reps
9. Crunches: 2 sets to failure (to make it more difficult, you can pick up a light dumbbell)

In addition to fullbody training, there are training programs aimed at working one muscle group, for example, the pectoral muscles, back or legs. Their distinctive feature is the use of a certain range of exercises to work only the target muscle group.

For example, if you want to strengthen your back muscles, then the width and direction of your grip can be changed to shift the emphasis to certain areas of your back. Don't be discouraged if you don't have a bar, use dumbbells or an expander.

Training with an expander

An example of a complex (if everything is done correctly, your back will thank you):

• Vertical traction of the expander to the chest

Attach the middle of the expander somewhere high so that when you sit down, its attachment point is some distance above you. Grab the handles. In the starting position, the arms with the handles should be raised up and straightened, while the expander should be slightly stretched. Next, pull the handles down towards your chest. The exercise is similar to the vertical block pull in the simulator, but only instead of a cable with a weight, an expander. Perform 3-4 sets of 10-12 repetitions.

• Horizontal pull of the expander to the belt

The sequence of actions is the same as in the first exercise, only now the expander should be in front of you and you need to pull the handles towards your belt. An analogue is the horizontal block pull in the simulator. Perform 3-4 sets of 10-12 repetitions.

• Extension

We step on the middle of the expander with our feet and grab the handles. Initial position: the body is tilted forward 50-60 degrees from the vertical, the lower back is straight. Slowly straighten your back, stretching the expander; when your back is fully straightened, just as slowly return to the starting position, repeat the movement. Perform 2-3 sets of 10-12 repetitions.

• Shrugs

Step on the middle of the expander with your feet and grab the handles. The initial position of the body is at attention. For those who have not been in the army, this means the body is vertical to the floor, the fists touch the outer side of the thighs, the expander must be in a tense position. Gently pull your shoulders towards your ears and slightly squeeze your shoulder blades. There is no need to pull straight to your ears; stop halfway and return to the starting position. Perform 2-3 sets of 15-20 repetitions.

That’s actually the whole complex for a strong back! Do it no more than 2 times a week, as the muscles need rest.

CrossFit at home

First, let's figure out what CrossFit is. CrossFit is a currently popular sport. It is equally popular with both boys and girls. It is a separate brand and is promoted as a system of physical exercises. Incorporates elements from various sports areas. This is high-intensity training, powerlifting, and even gymnastics all rolled into one. The main goal of CrossFit is to develop ten parameters:

• Cardiovascular endurance
• Breathing endurance
• Flexibility
• Power
• Speed
• Coordination
• Dexterity
• Balance
• Accuracy

CrossFit is characterized by high intensity, since the complex is performed without rest for a strictly defined period of time. For example, you select 4-5 exercises and do them one after another, as in circuit training, but you do not rest after each circuit, but try to complete the maximum number of circuits in a certain amount of time, say 20 minutes. As you can see, you have to work hard!

Well, we’ve sorted it out, now let’s talk about what can come out of all this at home.

I note that the exercises here have specific names, as they were invented by the Americans. Let's go over them.

• Burpee. , knees should touch your chest. Throw your legs back, taking a prone position, then return to the starting position and jump up as much as possible. Afterwards, return to the starting position again.
• Kipping. Essentially, simple pull-ups, but they need to be done as quickly as possible, so we perform pull-ups with a jerk.
• Leg lift. Hang on the bar and lift your legs bent at the knees towards your stomach, you need to do this as quickly as possible and without swinging. .
• Explosive squats. They differ from regular squats only in that the moment you stand up, you must jump up with all your might. At the same time, your hands should be above your head at all times.
• Explosive push-ups. Just like regular push-ups, but as you rise, push your arms up so that your palms come off the floor.

An example of a CrossFit workout at home (it’s better, of course, that there are no neighbors downstairs):

1. Burpees - 15 reps
2. Kipping – 15 reps
3. Leg raises – 15 reps

Complete as many circles as possible in 20 minutes.

So that you don't get bored, I'll give you another complex:

1. Burpees – 15 reps
2. Explosive push-ups – 15 reps
3. Explosive Squats – 15 reps
4. Leg raises – 15 reps

Summarize

Due to the variety of types of workouts, as well as even more exercises that can be done at home, there is no need to worry about not being able to go to the gym. What can we say, even if you can do CrossFit at home! So friends, everything is in your hands!

With this, I will say goodbye to you and ask you to subscribe to the blog and share, share and once again share useful things with your friends on social networks. See you soon!

In contact with