home workout

Train at home (without gym equipment)

A home workout plan without gym equipment

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

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

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

Despite that, that doesn't mean it's an easy workout, especially at level 3.

Yes, this plan is adjusted by levels.

Ideal for:

Material needed?

Two chairs and a rope for jumping.

At the end of the article you can still find the rules of this training session to get the most out of it.

Level 1

Flat

Exercise 1: Push ups

Exercise 2: Squat

Exercise 3: Funds

Exercise 4: Sit-ups

 

Instructions

  • Do the exercises in a row, from 1 to 4 without rest. This is a series.
  • Do as many reps as you can per exercise but don't exceed 50 reps.
  • When you finish a set, rest for 1 to 2 minutes.
  • Repeat the circuit 3 times in the first workout.

home training

Level 2

Flat

Exercise 1: Push ups

jump rope

Exercise 2: Squat

jump rope

Exercise 3: Funds

jump rope

Exercise 4: Sit-ups

 

Instructions

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

train at home

Level 3

Flat

jump rope

Exercise 1: Push ups

jump rope

Exercise 2: Squat

jump rope

Exercise 3: Funds

jump rope

Exercise 4: Sit-ups

jump rope

 

Instructions

  • Makes the circuit followed, without rest.
  • Rope jumps for 30 seconds at moderate/high intensity.
  • Do maximum reps on each exercise but do not exceed 50 reps.
  • 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 increase the number of sets and repetitions, gradually.
  • It progressively increases the intensity at all levels, less rest time between sets, higher intensity jumping rope, etc.
  • Do not do more than 10 sets, 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 abdominal exercise, you can change exercises, see on here a list of exercises that you can alternate.

Final notes

It's not a substitute for a full gym workout, but it's a great starting point for improving your body composition and fitness.

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

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

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

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