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