Workout planning (programming) Home Training Plan no equip
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.
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Functional fitness
Fitness
8.000 / 10
Training plan list
| № | Workout | Training day |
|---|---|---|
| 1 | Home Training 1st day (GM) 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 | 1 |
| 2 | Home Training 2nd day (G) 3 rounds for time of:
20 Wall Climb
20 Turkish Get-Up
20 Push-Ups | 2 |
| 3 | Handstand Practice (G) For time:
20 minutes Handstand | 2 |
| 4 | Home Training 3rd day (G) 5 rounds for time of:
40 Air Squats
30 Sit-Ups
20 Push-Ups
30 Leg Raises | 3 |
| 5 | Home Training 4th day (G) 4 rounds for time of:
20 Burpees
15 V ups
10 Hand Release Push-Up | 4 |
| 6 | Home Training 5th day (G) For time:
70 Pistol Squat
50 Push-Ups
30 Sit-Ups
30 Turkish Get-Up
20 Hand Release Push-Up | 5 |
| 7 | Home Training 6th day (G) Complete as many rounds as possible in 14 minutes of:
5 Push-Ups
5 Burpees
5 V ups | 6 |
| 8 | Home Training 7th day (G) For time:
30 sec Handstand
20 Push-Ups
30 sec Handstand
20 Sit-Ups
30 sec Handstand
20 Burpees | 7 |
| 9 | Handstand Practice (G) For time:
20 minutes Handstand | 7 |
| 10 | Home Training 8th day (GM) 10 rounds for time of:
1 minutes Plank
30 sec Rest
1 minutes Air Squats
30 sec Rest | 8 |
| 11 | Homework (G) For time:
50 Burpees
100 Push-Ups
150 Sit-Ups
200 Air Squats | 9 |
| 12 | Home Training 10th day (G) 6 rounds for time of:
20 Wall Climb
20 Turkish Get-Up
20 Hand Release Push-Up | 10 |
| 13 | Handstand Practice (G) For time:
20 minutes Handstand | 10 |
| 14 | Home Training 11th day (G) 2 rounds for time of:
50 Pistol Squat
50 Clapping push-ups
50 Squat Jumps | 11 |
| 15 | Home Training 12th day (G) 3 rounds for time of:
21-15-9
V ups
Burpees
Push-Ups | 12 |
| 16 | 300 Push-up Standards (G) For time:
300 Push-Ups | 13 |
| 17 | Home Training 14th day (G) Complete as many rounds as possible in 15 minutes of:
7 Air Squats
5 Leg Raises
3 Wall Climb | 14 |
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.