Full-body home workout
- Technical complexity: easy
- 2 – Day Split
- Duration: 30 – 40 minutes
- 2 – 4 times a week
Is the gym too far? Is the monthly payment too much for your budget? Are gyms momentarily too congested because of new year’s resolutions?
Plan your workout at home!
You can have a very versatile workout plan in your living room as well. This workout plan is conducted within a 2 – Day Split. One day you train your upper body and on the other day the lower body.
Workout 1:
- Push-ups 10-30 reps (depends on your current fitness level)
- Pull-ups (maximum reps)
- Front Plank 30-60 seconds
- Renegade Row 3-10 reps (depends on your current fitness level)
Perform the exercises as one superset, doing all four sets in a row and resting for 3 minutes. Repeat the superset five times.
When doing pull-ups, change between overhand and underhand grip, while alternating between narrow and wide grip. Also when doing push-ups, you should vary between narrow and wide hand positions in order to load not only your chest muscles (wide position) but also your triceps (narrow position).
Workout 2:
Do both of the exercises above for a total of hundred reps. For example, do five 20 + 20 supersets. Rest for one minute between the supersets.
For these two exercises above, do 4 x 10 supersets. Rest for 90 seconds between the supersets.
Do wall sits for as long as you can in the end. Keep in mind that the exercise is not effective until it starts to hurt. So try your very best to sit as long as you can!
Need a training diary?
If you want to save your time and support this site, you can buy a training diary below (printable image and excel sheet). By using training diary, you can track your progress and maintain your motivation and you don’t need to remember the exercises by heart.
Training diary as an excel sheet and printable picture.
All myworkoutplans.net training diaries bundle:
Training diaries as an excel sheets and printable pictures.
Source: http://www.mensfitness.com/training/workout-routines/8-at-home-workouts-to-lose-weight-and-build-muscle
