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In many countries around the world, the gyms are currently closed. So many people now train at home. But having effective home-workouts is not always easy. Especially if you perform full body home workouts with no equipment.
So to help you stay active and work on your fitness goals during these uncertain times, I will present a 4-day home-workout routine in this video. The only thing you will need to complete these workouts is your own body weight, a backpack, and some heavy books.
A common challenge people have with home-workouts is training the major muscle groups in a balanced way. While it’s easy to do a ton of push-up variations and call it a “home-workout”, this usually leaves your back muscles underdeveloped. So the full-body home workouts I want to share make use of the following home workout template. Each full body home workout has
– 2 push exercises
– 2 pull exercises
– 2 leg exercises (a squat + hip hinge)
– And 1 ab exercise
Following this template, you train the majority of the important movement patterns so that you can improve your total body strength while training at home. Another point worth discussing is that sometimes home-workouts are not that challenging. If you can do many push-ups or bodyweight squats, doing 10-rep sets won’t cut it. As shown in a 2019 study (https://pubmed.ncbi.nlm.nih.gov/31895290/), if you train with light weights and high-reps, you need to push your sets close to failure to see optimal muscle growth benefits.
Now to the 4-day home-workout routine. The 4-day routine includes 2 full-body strength workouts that you can do twice per week. After presenting the complete routine, I will walk you through the first full-body home-workout. The exercises of the first workout that I will discuss are:
– Decline Push-Ups
– Pull-Ups or Floor Pull-Ups
– Close-Grip Push-Ups
– Table Inverted Rows or Superman Circles
– Bulgarian Split Squats
– One-Legged Hip Thrusts
– Side Planks
With many of these exercises, you can add a backpack to make the exercise more challenging. See the video for more details!
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To apply for 1-on-1 Online Coaching visit: https://www.iwannaburnfat.com/online-fitness-coaching/
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MUSIC CREDIT
Music by Ryan Little – Think About You – https://thmatc.co/?l=9E7F175B