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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
2nd - Tricep Push-ups
3rd - Front Plank Plus Leg Raise
... & repeat for 7 sets
B3 - 7 sets (rotations)
1st - Single Leg Romain Deadlift
2nd - Push Ups on your knees (as hard as you can)
3rd - Straight 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
2nd - Jump Push-ups - 10 reps
3rd - Straight Arm Plank + knee in - 10 reps
... & repeat for 10 sets
C2 - 10 sets (rotations)
1st - Burpes - 10 reps
2nd - Jump Push-ups - 10 reps
3rd - Straight Arm Plank + knee in - 10 reps
... & repeat for 10 sets
C3 - 10 sets (rotations)
1st - Jump Lunges - 10 reps
2nd - Wide Push-ups + Tricep Push-ups - 10 reps
3rd - Straight Arm Plan + Twist - 10 reps
... & repeat for 10 sets
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