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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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dave@fitpt.ca 

#416-844-2604

39 Brant St.

ON Canada

M5v0M8

We make every effort to ensure that we accurately represent these products and services and their potential for muscle building results and fat burning results. Muscle gain and fat loss results made by our company and its customers are estimates of what we think you can possibly earn. There is no guarantee that you will experience the same results and you accept the risk that the muscle building results and fat loss results differ by individual.

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