How to do at home: a workout program for a week

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

This program will help you start exercising (for the first time or after a long break), increase muscle tone, improve your physical condition and self-awareness.

Home workout program

You will find a breakdown of the exercises under the program.

Monday

1. Joint warm-up … Tilts and turns of the head, rotation of the shoulders, elbows and wrists, tilts of the body to the sides and forward, rotation of the pelvis, extension of the hip to the side, rotation of the knees and feet. Perform 10 rotations (tilts) in each direction. The entire warm-up will take no more than 5 minutes.

2. Warming up (performed intensively):

   • Jumping Jacks - 30 seconds;
   • running in place - 30 seconds;
   • jumping rope - 100 times.

3. Power block:

   • push-ups classic - three sets of 10 times;
   • dumbbell press up - three sets of 15 times;
   • dumbbell row in the slope - three sets of 10 times for each hand;
   • squats - three sets of 20 times;
   • lifting the pelvis on one leg - three approaches, 10 times for each leg;
   • lifting the body to the press - three approaches 20 times;
   • boat - 3 sets of 10 times;
   • classic plank - hold for 30 seconds, three approaches.
4. Stretching … Perform all stretching exercises for 30 seconds.

Tuesday

1. Joint warm-up.
2. Warming up.

3. Circuit workout number 1 … Exercise at a measured pace, try not to stop and keep rest to a minimum. Perform six circles of the following exercises:

   • 5 push-ups;
   • 10 body lifts on the press;
   • 15 squats.

4. Circuit workout number 2 … This workout is performed on a timed basis according to the Tabata protocol. You do as much exercise as you can in 20 seconds, then rest for 10 seconds. You need to complete six circles. That is, you set the timer for 3 minutes and start.

   • burpee;
   • rock climber;
   • squats (try jumping squats first, if you don't have the strength to continue, do the usual).
5. Stretching.

Wednesday - rest

Thursday

1. Joint warm-up.
2. Warming up.

3. Power block:

   • reverse push-ups - three sets of 10 times;
   • lunges - three approaches, 10 times on each leg;
   • standing swing dumbbells - three sets of 10 times;
   • lifting the pelvis with support on the bench - three sets of 10 times;
   • dumbbell breeding in an incline - three sets of 10 times;
   • lifting the legs to the press - three sets of 20 times;
   • boat - three approaches 10 times;
   • classic plank → side plank to the right → classic plank → side plank to the left - hold each for 30 seconds.
4. Stretching.

Friday

1. Joint warm-up.
2. Warming up.

3. Circuit workout number 1 … Exercise at a measured pace, try not to stop and keep rest to a minimum. Perform six circles of the following exercises:

   • 5 push-ups with wide arms;
   • 5 reverse push-ups;
   • 10 jump squats;
   • 30 seconds plank + 30 seconds rest.

4. Circuit workout number 2 … You do as much exercise as you can in 30 seconds, then rest for 30 seconds. Perform two circles:

   • burpee;
   • jumping rope;
   • rock climber;
   • Jumping Jacks;
   • alternating legs in a lunge.
5. Stretching.

Saturday and Sunday

Rest and recover. You can do yoga or stretch.

Strength block home workout program

Push ups

This is a versatile exercise for building your triceps and pectoral muscles. Try to do the right push-up right away: the elbows are at a 45-degree angle, the abs and glutes are tense, and the body is in a straight line.

If you are unable to complete the full push-up in the prone position, place your feet on your knees. It so happens that it is difficult for you to do push-ups on your feet, but too easy on your knees. In this case, do as many push-ups as you can with the correct technique, and then move to your knees.

In push-ups with wide arms, the emphasis is shifted to the pectoral muscles, and the triceps receive less stress.

Reverse push-ups

This exercise also helps to work the triceps and pecs. Turn your back to a static support, such as a chair, place your hands on it with your fingers facing you, and do push-ups.

You can bend your legs at a 90-degree angle or straighten them completely, the latter is more difficult. Try to lower yourself until your shoulders are parallel to the floor. But do not overdo it with depth: it can end in injury.

Standing dumbbell swing

This exercise allows you to work out the middle deltas. Spread your arms, bend your elbows slightly, do not raise your shoulders.

If you do not have dumbbells (small dumbbells cost about 200-300 rubles, typesetting is more expensive, but you can buy them from your hands), take one and a half or two liter bottles of water. Of course, this is a small weight, but it will be enough for a start.

Bent over dumbbell breeding

This exercise engages the back bundles of the deltoid muscles. Take dumbbells or water bottles, bend over so that the body is almost parallel to the floor, slightly bend your elbows and spread your arms.

Dumbbell press up

Pick up dumbbells or water bottles, bend your elbows, lift the dumbbells just above shoulder level and turn your palms away from you - this is the starting position. From it you squeeze the dumbbells up and lower them back.

Dumbbell Row

This exercise works the latissimus dorsi. Take a dumbbell or water bottle, and find a stable and long enough support, such as two chairs next to each other.

Take the weight in your right hand, go to the support, put your left leg, bent at the knee, and your left hand on it. Lower your arm down with the weight, and then pull it to your waist, feeling the muscles of your back tighten.

You don't have to put one foot on the support, but just lean on your hand. The main thing is to tilt the body well. The closer to parallel with the floor, the better the latissimus dorsi are loaded. Otherwise, more load goes to the posterior deltoid muscles.

Squats

Squats work well on the front of the thighs and gluteal muscles. Try to squat deeply, but at the same time keep your back straight, do not lift your heels off the floor, and spread your knees. Turn the toes of your feet 45 degrees.

Onsite lunges

Lunges also work well for the glutes and quads. At home, it is more convenient to carry out them on the spot. Take a step forward, touch the floor with your knee on the back of your leg and return to the starting position.

The knee angle of the forward leg should be 90 degrees. Make sure that the knee does not protrude beyond the toe.

Raising the pelvis on one leg

This exercise works well for the gluteal muscles. Lie on the floor on your back, bend one leg at the knee and place it on the heel, straighten the other. Raise and lower your pelvis, feeling the glute muscles tighten. Then switch legs.

Raising the pelvis with support on the bench

Another exercise to activate the gluteal muscles. Lean your shoulders on a sofa or chair, bend your knees, put your feet on the floor. Raise your pelvis so that your body is parallel to the floor, and then lower yourself.

Raising the body

This is a popular and effective exercise for working out the rectus abdominis muscle. Lie on the floor with your legs bent at the knees on a dais. Adjust the height so that the knee angle is 90 degrees. Do the exercise by raising and lowering your body.

Raising the legs while lying

This exercise works the lower rectus abdominis muscle. Lie on the floor on your back, raise your legs and bend your knees at an angle of 90 degrees - this is the starting position. Lift your pelvis off the floor and lift your legs up, and then lower yourself back to the starting position and repeat.

Plank

Stand in an emphasis lying, hands are located strictly under the shoulders. Tighten your abs and glutes so that the body is stretched in one line. Hold this position for a specified amount of time. The photo above shows two positions: on the left is a regular plank, on the right is a side plank. You can combine them.

Boat

This exercise strengthens the glutes and back extensors. Lie on the floor on your stomach, stretch your arms up, straighten your legs. At the same time, raise your arms and legs smoothly, without jerking. Lower them in the same smooth and slow way.

Warm-up and circuit cardio exercises

Jumping jacks

This is a great warm-up exercise. You simultaneously jump, spreading your legs apart, and clapping over your head, and then, with the jump, collect your legs and lower your arms.

Jumping rope

Jumping rope perfectly warms up the body and, with sufficient intensity, spends more calories than a quiet run.

Running in place with high knees

Another good cardio exercise. The exercise is performed very intensely - about 70% of the maximum possible pace.

Burpee

By doing burpees in circuit training, you will increase stamina and strengthen your arms. You can read about the rules of execution and features of the exercise here.

Jump squat

This exercise works well on the front of the thigh (three heads of the quadriceps) and calf muscles.

Rock climber

In this exercise, the muscles of the core are well worked out, endurance develops.

Alternating lunge legs

Perform the exercise carefully so as not to hit your knee on the floor.

Stretching

In the photos below, you will see some stretching exercises.

Stretching the pectoral muscles

Stretching the front of the thigh

Stretching the gluteal muscles

Hip biceps stretch

Right angle stretch

Stretching adductors

Try this program and share your impressions in the comments to the article: what was easy, what was difficult, what did you completely abandon?