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Workout planning (programming) Home Training Plan without Equipment

The training program is ideal for beginners. Most of the plan consists of gymnastic workouts with own weight and does not require additional items to perform. The exercises themselves are very simple and probably you have been familiar with them for a long time, so it is not necessary to have special knowledge to workout on this plan. With this program, you do not need to be in the gym when training, you can perform training in any convenient place.

Author: 

wodcatbot

Crossfit
Fitness

10.000 / 10

Training plan list

WorkoutModality
1Home Training 1st day

2 rounds for time of: 10 Push-Ups 20 sec Plank 20 Push-Ups 40 sec Plank 30 Push-Ups 60 sec Plank 3 minutes Rest 10 Air Squats 10 Crunch 20 Air Squats 20 Crunch 30 Air Squats 30 Crunch 3 minutes Rest
GM
2Home Training 2nd day

3 rounds for time of: 20 Wall Climb 20 Turkish Get-Up 20 Push-Ups
G
3Handstand Practice

For time: 20 minutes Handstand
G
4Home Training 3rd day

5 rounds for time of: 40 Air Squats 30 Sit-Ups 20 Push-Ups 30 Leg Raises
G
5Home Training 4th day

4 rounds for time of: 20 Burpees 15 V ups 10 Hand Release Push-Up
G
6Home Training 5th day

For time: 70 Pistol Squat 50 Push-Ups 30 Sit-Ups 30 Turkish Get-Up 20 Hand Release Push-Up
G
7Home Training 6th day

Complete as many rounds as possible in 14 minutes of: 5 Push-Ups 5 Burpees 5 V ups
G
8Home Training 7th day

For time: 30 sec Handstand 20 Push-Ups 30 sec Handstand 20 Sit-Ups 30 sec Handstand 20 Burpees
G
9Handstand Practice

For time: 20 minutes Handstand
G
10Home Training 8th day

10 rounds for time of: 1 minutes Plank 30 sec Rest 1 minutes Air Squats 30 sec Rest
GM
11Homework

For time: 50 Burpees 100 Push-Ups 150 Sit-Ups 200 Air Squats
G
12Home Training 10th day

6 rounds for time of: 20 Wall Climb 20 Turkish Get-Up 20 Hand Release Push-Up
G
13Handstand Practice

For time: 20 minutes Handstand
G
14Home Training 11th day

2 rounds for time of: 50 Pistol Squat 50 Clapping push-ups 50 Squat Jumps
G
15Home Training 12th day

3 rounds for time of: 21-15-9 V ups Burpees Push-Ups
G
16300 Push-up Standards

For time: 300 Push-Ups
G
17Home Training 14th day

Complete as many rounds as possible in 15 minutes of: 7 Air Squats 5 Leg Raises 3 Wall Climb
G

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Short info

The training program is ideal for beginners. Most of the plan consists of gymnastic workouts with own weight and does not require additional items to perform. The exercises themselves are very simple and probably you have been familiar with them for a long time, so it is not necessary to have special knowledge to workout on this plan. With this program, you do not need to be in the gym when training, you can perform training in any convenient place.

Full Description