A training plan to do at home without using gym equipment

After receiving several messages asking for workouts to do at home, we decided to build an easy-to-follow workout with as few resources as possible.

Attention, the objective of this training NO is to replace gym training.

It's a simple workout, with some benefits, and useful for those who don't go to the gym or when they go on vacation, but feel like doing some physical exercise.

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

Yes, this plan is adjusted by levels.

Ideal for:

• Work on your physical condition
• Lose fat
• Muscle definition

Material needed?

Two chairs and a jump rope.

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

Level 1

Flat

Exercise 1: Push ups

Exercise 2: Squat

Exercise 3: Funds

Exercise 4: Abs

 

Instructions

• Do 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 set, rest for 1 to 2 minutes.
• Repeat the circuit 3 times in the first workout.

Level 2

Flat

Exercise 1: Push ups

Jump rope

Exercise 2: Squat

Jump rope

Exercise 3: Funds

Jump rope

Exercise 4: Abs

 

Instructions

• Do the exercises in a row, from 1 to 4, without rest. This is a series.
• Jump rope for 30 seconds between each exercise at a medium pace.
• Rest between 1 and 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.

Level 3

Flat

Jump rope

Exercise 1: Push ups

Jump rope

Exercise 2: Squat

Jump rope

Exercise 3: Funds

Jump rope

Exercise 4: Abs

Jump rope

 

Instructions

• Do the circuit consecutively, without rest.
• Jump 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 jump rope to the last jump rope.
• Minimum of 3 series.

General rules

• In any of the phases you should gradually increase the number of sets and repetitions.
• Progressively increase the intensity at all levels, less rest time between sets, higher intensity when jumping rope, etc.
• Don't do more than 10 sets, move on to the next level.
• In exercises that are easier for you, try increasing the difficulty level.
• Write down the plan in question and the time it took you to complete each series
• Try to complete the series in the shortest possible time.
• When exercising your abdominals, you can change exercises, see here a list of exercises you can alternate.

Final notes

It doesn't replace a full gym workout, but it's 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 workout.

Don't forget, the objective is to always improve with each training session, increasing levels, lowering times and increasing intensity.

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