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