Workout planning (programming) Home Training Plan no equip

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Functional fitness (aka CrossFit)

9.000 / 10

WorkoutTraining 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
Day 1
Handstand Practice (G)
For time: 20 minutes Handstand
Day 2
Home Training 2nd day (G)
3 rounds for time of: 20 Wall Climb 20 Turkish Get-Up 20 Push-Ups
Day 2
Home Training 3rd day (G)
5 rounds for time of: 40 Air Squats 30 Sit-Ups 20 Push-Ups 30 Leg Raises
Day 3
Home Training 4th day (G)
4 rounds for time of: 20 Burpees 15 V ups 10 Hand Release Push-Up
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
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
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
Day 7
Handstand Practice (G)
For time: 20 minutes Handstand
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
Day 8

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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