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Train at home (without gym equipment)

A training plan to do at home without using gym equipment

After receiving several messages asking for training to be done at home, we decided to build a training that is easy to follow and with as few resources as possible.

Attention, the objective of this training NOT is to replace the training of gymnasium.

It is a simple workout, with some benefits, and useful for those who do not walk in the gym or at times when you are going on vacation, but feel like doing some physical exercise.

Despite this, it does not mean that it is an easy workout, especially at level 3.

Yes, this plan is adjusted for levels.

Ideal for:

Necessary material?

Two chairs and a skipping rope.

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At the end of the article you will also find the general rules of this training to get the most out of it.


Level 1

Plan

Exercise 1: Push ups

Exercise 2: Squat

Exercise 3: Funds

Exercise 4: Sit-ups


Instructions

  • Does the Exercises in a row, from 1 to 4 without rest. This is a series.
  • Do as many repetitions as you can per exercise, but do not exceed 50 repetitions.
  • When you finish a series, rest for 1 to 2 minutes.
  • Repeat the circuit 3 times in the first workout.

workout at home


Level 2

Plan

Exercise 1: Push ups

Skipping rope

Exercise 2: Squat

Skipping rope

Exercise 3: Funds

Skipping rope

Exercise 4: Sit-ups


Instructions

  • Do the exercises in a row, from 1 to 4, without rest. This is a series.
  • Jump the rope for 30 seconds between each exercise at a medium pace.
  • Rest between 1 to 2 minutes between sets.
  • Do the maximum number of repetitions in each exercise, but do not exceed 50 repetitions.
  • Repeat the circuit at least 3 times.

train at home


Level 3

Plan

Skipping rope

Exercise 1: Push ups

Skipping rope

Exercise 2: Squat

Skipping rope

Exercise 3: Funds

Skipping rope

Exercise 4: Sit-ups

Skipping rope


Instructions

  • Do the circuit in a row, without rest.
  • Jump the rope for 30 seconds at a moderate / high intensity.
  • Do the maximum number of repetitions in each exercise, but do not exceed 50 repetitions.
  • Rest 1 to 2 minutes between sets, a set is from the first skipping rope to the last skipping rope.
  • Minimum of 3 series.

General rules

  • In any of the phases you must increase the number of sets and repetitions, gradually.
  • The intensity increases progressively at all levels, less rest time between sets, higher intensity jumping on the rope, etc.
  • Do not make more than 10 series, go to the next level.
  • In exercises that are easier for you, try to increase the level of difficulty.
  • Write down the plan in question and the times it took you to complete each series
  • Try to complete the series in the shortest possible time.
  • In the sit-up exercise, you can change the exercise, see here a list of exercises that you can alternate.

Final notes

It is not a substitute for a complete gym workout, but it is a great starting point for improving your body composition and physical condition.

If you follow the instructions and general rules correctly, you will see that it is a very stimulating and even challenging training.

Don't forget, the goal is to keep improving with each workout, leveling up, lowering times and increasing intensity.

If you have any questions, use the comment area below.

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