How To Create A Workout Plan For Beginners - How To Create Your Own Workout Schedule Program Plan

Build Your Workout: Exercise Builder for Men

Every athletic guy would love to spend his evening at the gym pumping up biceps and triceps. But do we always have the opportunity to visit the gym regularly? Unfortunately no. For many men, home workouts are a good way out of these situations. You may not be able to build muscle mass without special equipment, but exercising at home will at least help you keep fit and maintain good health. A well-designed home workout system will be an excellent alternative to the gym.

Especially for our readers, we, together with David Klimov, coach of the Booster Workout studio for interval training , have compiled a selection of four highly effective functional exercises for home workouts. You can take them as the basis of your activities and over time complicate the program, change the intensity, experiment with the number of circles and time intervals, alternate exercises, starting from your state of health and personal preferences.

Jump squat with touching the floor

Build Your Workout: Exercise Builder for Men

Photo: Anton Ukhanov, “Championship”

Build Your Workout: Exercise Builder for Men

Photo: Anton Ukhanov, “Championship”

Build Your Workout: Exercise Builder for Men

Photo: Anton Ukhanov, “Championship”

Build Your Workout: Exercise Builder for Men

Photo: Anton Ukhanov, “Championship”

There are two simpler options - a jump, but without touching the floor, or without a jump, but touching the floor. The muscles of the legs work, in the jumping version the heart rate and the intensity of the exercise increase.

Push-ups with stretching the arms and legs

Build Your Workout: Exercise Builder for Men

Photo: Anton Ukhanov, “Championship”

Build Your Workout: Exercise Builder for Men

Photo: Anton Ukhanov, “Championship”

By stretching the opposite arms and legs after the push-up, we add an element of balance that engages the core muscles. Note that the extension of the arm and leg is performed to parallel with the floor without deflection in the lower back.

Extension and flexion of the trunk with touching the heels

Build Your Workout: Exercise Builder for Men

Photo: Anton Ukhanov, “Championship”

Build Your Workout: Exercise Builder for Men

Photo: Anton Ukhanov, “ Championship ”

We focus on keeping the lower back pressed to the floor. Abdominal muscles do not relax.

Lunge and scissors

After performing a lunge with a step forward, quickly move the scissors (changing the position of the legs) twice, after which lunge with the other leg. An explosive exercise aimed at increasing the intensity of the activity. It is also possible to perform in sets in time (30-45 seconds), 3-4 approaches with a rest of 15-30 seconds between them.

Exercises can be performed either by the method of standard approaches (this is when each exercise is performed several approaches with rest, and then proceed to the next exercise), or in a circular manner. A certain sequence of exercises is made (circle), each is performed for 30-45 seconds, after which the transition to the next exercise occurs (10-20 seconds). When forming a circle, it is desirable that it contains an exercise for the muscles of the legs, upper body, abdominal muscles and one jumping exercise. In one workout, you can complete from 3 to 5 circles with a rest of 1 minute between them.

Working out at home using your own designer, you can always change something in your classes. It is worth remembering that after a while your body will get used to certain exercises, so the complex will still have to be complicated or rebuilt. Enjoy your activities!

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