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This guide has everything you need to create the best at home workout plan, which includes options for both building muscle and weight loss, and both with and without equipment. This three-phase program is designed to add size and strength, maximize fat loss, and improve performance. The workouts are brief and intense and don't require you to take up residence in the gym. You'll pack in serious volume, but you'll still be in and out of the gym in about 30 minutes. Designed specifically for students, bodybuilder Steve Cook's muscle-building plan will teach you how to lift, eat, supplement, and grow. Learn the muscle-building basics, gain mass, and build strong habits for life.
Before starting a new workout program, it is essential to take a step back, determine personal fitness goals, and consider your baseline. This is all part of the preparation process needed to successfully make a behavioral change, such as starting a new workout program. A final thing to note is that factors like sleep and diet are also going to impact the results you get from this workout plan. Try and consume healthy lean protein, as well as cutting back on unhealthy foods, and get enough sleep each night. Especially if you’re looking to build lean muscle and lose weight, your diet will play a vital role in achieving this.
The 5-Day At-Home Workout Routine For Women
B) Lift your right knee to place your foot on the bench. B) From here, slowly draw the weights up toward the sides of your chest. B) Straighten back up to standing as you press the weights overhead. A) Lie on your back with the soles of your feet together so your knees are bent out to the sides.
If you do this, you can turn those cardio days into rest days. Take a rest day if you feel you are overtraining and need more recovery. We will provide you specific resources on each of the above points and workout routine examples that include the 4 pillars of fitness.
Goblet Squat
Use a pair of relatively light dumbbells and focus on good form instead of lifting as much weight as possible. Ideally, you have a set of dumbbells with different weights as exercises for some muscle groups can make use of heavier weights. 10 weeks is a decent time to improve your fitness levels and get fit. I’ve made some changes to that plan so people of all age groups and fitness levels can use it.
Make sure you pick relatively light dumbbells that allow you to use strict form and focus on proper form. The close-grip push-up is similar to regular push-ups but focuses less on your chest muscles. By placing your hands shoulder-width, closer together than in the standard push-up, you transfer more of the load to your triceps. Extend your arms fully at the top and get a good contraction in your triceps. The dumbbell chest press is one of the best chest exercises at your disposal. The dumbbell floor press is an excellent alternative to the regular dumbbell chest press when you train at home and don’t have a weight bench.
Home Workout Program #1 (Building Muscle/Strength):
You can use them for warming up, mobility, resistance training, flexibility and even muscle endurance based cardio. Resistance bands are truly a MUST-HAVE for every single person who workouts, even those who only want to focus on bodyweight training. In fact, they are especially important for those who do bodyweight training, as they can provide both assistance and resistance. Incorporate a warm-up and cool-down – For both resistance training and cardiovascular workouts, start with a 5-minute warm-up, and end with a 5-minute cool-down. Both a cool-down and a warm-up are needed steps regardless of fitness level.
3) Place your elbows to the side and push the small of your back into the floor to pull in your core. 1) Get into position as if you are about to do a push up with your forearm on the floor. 4) Tighten your glutes and core and keep your spine neutral at all times. 3) For balance lower into a squat raise your arms out in front of you.
We find the two-a-day option the best for maximizing fat loss and muscle growth. When you keep your workouts short, you stay in a good metabolic range, not allowing your cortisol levels to rise, which typically happens after mins of working out . Listen to your body and make sure you aren't overtraining. If your workouts are starting to lag, you are feeling excessive fatigue or noticing decreased performance, give yourself a rest for a couple of days.
Even these big purchases will eventually be made up for with the cost of gym memberships. And, as with the other tools, they will last a very long time. If you want to skip right to the workout plans, scroll on down. You will see the different workout plan sections are in green.
You work out three days per week, training your entire body with a combination of bodyweight exercises and dumbbell movements. Each training session is a full body workout with different strength exercises for both your upper and lower body. StrengthLog’s 4 Week Home Workout Plan is for everyone with at least a little training experience. However, it can also be used as a beginner workout plan as it allows for plenty of time for recovery, and the exercises are easy to understand and perform.
Try doing consecutive intervals—1 minute of walking, 1 minute of jogging, 1 minute of sprinting—to maximize your results in minimal time. When it comes to the exercise side of the equation, the best way to burn calories is with cardio — you’re looking to get your heart rate up and keep it there. The CDC also recommends spending a couple of days of week working out all of the major muscle groups. I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
Then, we have some workouts that use combinations of these home training tools. On week 3, add another 5 reps to your week 2 rep count. On week 4 another 5 reps. Now you are at 35 reps for 3 sets. At this point, the workout plan jumps significantly in volume.
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