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Workouts You Can Do At Home [No weights required]

November 29, 2017

No time to workout? No time to go to the gym?

 

No worries, you can still have a good workout at home without a single weight! Below are home workouts that FIT Personal Training implements into the workouts with our clients.

 

Here is how to use this guide: 

 

1. First, I highly suggest starting out at the beginner workouts and slowly move to the intermediate and then to the advanced workouts.

 

2. All workouts are circuits: the beginner workouts are 5 sets, intermediate are 7 sets and advanced are 10 sets.

 

3. Always warm up first. A warm-up is 3 exercises 20 reps each.

 

4. Choose A1, A2, or A3. Do 10 reps each exercise and move on to the next exercise - continue until you finish the 5 sets. For example for A1, do 10 squats, then 10 push-ups, then 10 seated leg extensions to finish the first set. Immediately continue to the next set: 10 squats, 10 pushups and 10 leg extensions. Continue for 5 sets.

 

5. Don't forget to supplement this workout with proper nutrition.

 

6. Always believe in yourself and stay positive throughout the workout - you got this!

 

Beginner

Warm-up:

Stand Up Crunches - 20 reps

Jumping Jacks - 20 reps

Bridges - 20 reps

 

A1 - 5 sets (rotations)

1st - Squats - 10 reps

2nd - Push ups - 10 reps

3rd - Seated leg extensions - 10 reps

... & repeat for 5 sets

 

 

A2 - 5 sets (rotations)

1st - Lunges - 5 reps each leg

2nd - Regular Push-ups - 10 reps

3rd - Front Plank + Leg Lift - 5 reps each leg

... & repeat for 5 sets

 

A3 - 5 sets (rotations)

1st -  Straight-leg romain Deadlifts - 10 reps

2nd - Regular Push-ups - 10 reps

3rd - Russian Rotation - 10 reps

... ​& repeat for 5 sets

 

Intermediate

Warm-up: 

Running on the spot in bent over position - 50 reps

90*90 - 20 reps

Downward dog + cobra

 

B1 - 7 sets (rotations)

1st - Body Squats + Jumps

2nd - Wide Push-ups

3rd - Side Plank Plus Leg Raise

... & repeat for 7 sets

 

B2 - 7 sets (rotations)

1st - Diagonal Lunges

2ndTricep Push-ups

3rdFront Plank Plus Leg Raise

... & repeat for 7 sets

 

B3 - 7 sets (rotations)

1st - Single Leg Romain Deadlift

2ndPush Ups on your knees (as hard as you can)

3rdStraight Arm Plan + Leg Raise

... & repeat for 7 sets

 

 

Advanced

Warm-up: 

90*90 + Get Up - 20 reps

Downward dog + cobra - 20 reps

Single Leg Jump from side to side - 20 reps

 

C1 - 10 sets (rotations)

1st - Burpes - 10 reps

2ndJump Push-ups - 10 reps

3rdStraight Arm Plank + knee in - 10 reps

... & repeat for 10 sets

 

C2 - 10 sets (rotations)

1st - Burpes - 10 reps

2ndJump Push-ups - 10 reps

3rdStraight Arm Plank + knee in - 10 reps

... & repeat for 10 sets

 

C3 - 10 sets (rotations)

1st - Jump Lunges - 10 reps

2ndWide Push-ups + Tricep Push-ups - 10 reps

3rdStraight Arm Plan + Twist - 10 reps

... & repeat for 10 sets

 

 

 

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