If you can only exercise at home, for whatever reason, it can feel like you won’t be able to accomplish much, especially if you’re used to working out elsewhere. However, working out at home has some advantages, such as:
You can exercise on your own terms, whenever it suits you
You can get fit in your own time, without adjusting to a group
You don’t have to worry about looking silly in front of others
There’s no pressure of comparing yourself to others, and if you fail at something, nobody will know
You will learn the basics, how to properly do air squats, different types of push ups, deadlift high pulls, thrusters, jumping jacks, double unders, single unders, sit ups, wall sits, kips, planks, and more. You will also learn how to warm up, stretch, do Tabata training, what you’re allowed to do and what’s too risky for you. You will understand what each workout does for your body – and you will enjoy it while you’re getting stronger and more fit each and every day.
Author(s): Centurian Health Fitness
Year: 2020
Language: English
Pages: 240
Tags: Discover Incredible Day-By-Day Home Workouts
INTRODUCTION
CHILDREN AND ADOLESCENTS FITNESS LEVELS
FITNESS TRAINING IN ELDERLY
PATHOLOGY PREVENTION THROUGH FITNESS TRAINING
TRAINING THROUGH FITNESS ACTIVITIES
KNOWING THE BASICS
A MATTER OF PRINCIPLE
COMPONENTS OF PHYSICAL FITNESS
THE PROGRAM
DAY 1
Air squat workout routines
How to do air squats: Proper form and safety
Benefits of air squats
Who shouldn’t do air squats
Hindu push up
Metcon-Workout
N. 21 - sumo deadlift high pull
Here are 5 benefits of Sumo Deadlift High Pulls.
Read on to find out why this exercise is so perfect for your development
Full Body Conditioning
Increased Metabolic Functioning
N. 21 Thrusters
How To Do The Barbell Thruster
How to Do The Dumbbell Thruster
How To Do The Kettlebell Thruster
How To Do The Single-Arm Thruster
N. 9 Burpees Lateral
N. 15 Sumo Deadlift High Pull
How to Do The Dumbbell Thruster
N. 15 Burpees Lateral
N. 9 Sumo Deadlift High Pull
N. 9 Thruster
How to Do The Dumbbell Thruster
N. 21 Burpees Lateral
DAY 2
N. 10 Walk-Out Push Up
Take It Back!
Points to remember:
20 alternating lunges
20 glute bridge
Active Bridge Lifts
Metcon* - Workout
3. Behold the Goblet Squat
Diamond to standard push up
Why are Diamond/Triangle Push-Ups So Hard?
3. They're perfect push- for shoulder
How to Do Diamond Push-Ups for Beginners
Why Diamond Push Are An Amazing Exercise
DAY 3
N. 20 Jumping Jacks
How To Do Jumping Jacks
Existing risks?
Jumping jacks and pregnancy
N 10 Hindu Push Ups
Stretch out before push-up with the Hindu.
Phase 1: Get in the push-up position at the start.
Air Squat
N 100 Double Unders
How to do Double-Unders
COMMON DOUBLE UNDER MISTAKES AND HOW TO FIX THEM
N. 50 Burpees
DAY 4
How to do Tabata training
Rope Jump (lateral jump without rope)
Amrap Workout 16’
The Start
The Swing
The Lockout
The Return
How High to Swing
The Finisher
3 handstand push up
How to DO A Strict Handstand Push-Up:
N. 30 Double Under (60 Single / 30 Mountain Climber Without Rope)
N. 60 Single Under
Benefits
COMMON MISTAKES
N. 10 Pistol Squat Alternate
STEP 1: Maximize Your Mobility
3x10 Triceps Over The Head
Day 5
How To Do Jumping Jacks
10 AIR THRUSTER (SIMPLE THRUSTER )
METCON: Table pull up
Advantages
Activities
TRADITIONAL SITUPS
Strength ball situps
V-sits
DAY 6
Warm up: 3 round: 8 step up alternate
The Wall Sit – 3 Reasons Why and How To Do It Right
Advantages To The Wall Sit
THE WALLSIT CUES
10 JUMP SQUATS
Bounce Squat Benefits
DAY 7
Warm up: Air squat
HINDU PUSH UP
Stretch out before push-up with the Hindu.
Phase 1: Get in the push-up position at the start.
Phase 2: Lift your rear in the air.
Phase 3: Breath in deeply.
Move4 : Bend the knees and lower the shoulders.
Move 5: Arch the lower and upper sides.
STEP 6: Keep your arms straight and lookup.
STEP 7: Back to start position.
STEP 8: Just repeat
75 SUPERMAN
120 AIR SQUAT
How To Do V-Ups
What Muscles Do V-Ups Work?
V-Up benefits
90 AIR SQUAT
Cash out: Hollow hold (position)
Advantages:
Starting the Hollow Body Hold: Tips to build up the empty body position
Propelled Hollow Body Hold
Arch Hold (Superman position)
DAY 8
Warm up: 3 round: 20 j. jack
How To Do Jumping Jacks
10 lunges alt.
5 walk out push up
Potential Advantages of the Hand Release Push-Up
How to Perform the Hand Release Push-Up
How to do the overhead lunge
5x30” plank (rest as needed)
Which are the benefits of Planking?
What planks do muscles do?
How to make a proper board:
DAY 9
Warm up: 3 round: 10 hindu push up
Stretch out before push-up with the Hindu.
Phase 1: Get in the push-up position at the start.
Metcon (NO TIME CAP) 200 bottles devil press
How to perform the Devil’s Press:
DAY 10
Warm up: 2 round: 30 j. jack
How To Do Jumping Jacks
Air squat workout routines
2)20” squat bottom position
Metcon 50 deadlift (2 x WATER BOTTLE)
Sumo Deadlift:
30 split jerk (sandbag)
The Stance
The Receive Position
The Lock-Out
The Recovery
5 Tips to enhance your Split Jerk Technique
40 deadlift
20 push jerk (sandbag)
30 deadlift
10 push press (sandbag)
Air squat workout routines
2)20” squat bottom position
DAY 11
How to do the Hollow Body Hold
Metcon 20 sit up
Traditional situps
Strength ball situps
V-sits
15 air squat
10 push up
Cobra Pose abdominal stretch
Cat-Cow stretch
Seated side-straddle stretch
Chest opener on an exercise ball
Cash out: 50 Turkish risers
How To Do The Turkish Get-Up
Turkish Get-Up Form Tip
DAY 12
Cash in: 2 k run (if you have opportunity)
How To Do Jumping Jacks
How To Do Diamond Push-Ups for Beginners
15 sandbag thruster
How to do Sandbag Thruster:
How to do them properly
20 pistol alt.
STEP 1: Maximize Your Mobility
DAY 13
Warm up: 3 round 30 j.jack
How To Do Jumping Jacks
16 Hindu push up
Air squat workout exercise
90 Single jump
Metcon Amrap 30’ 03 hspu strict (/ kip)
Tripod Position
How to do a Kip
How to do a Kip Step by Step
Muscles you need for a Kip
90 double under (/ 90 singles / 90 skip knees to chest)
SINGLE UNDER
Cash out: 3x90" Hollow Hold
DAY 14
Warm up 3 round: 30 jumping jack
How To Do Jumping Jacks
10 air squat
Air squat workout routines
Metcon
SINGLE UNDER
Cash out: 3x15 “books” hold crunches
3x15 Superman
DAY 15
Warm up 3 round 30” hollow hold pos.
How to do the Hollow Body Hold
20 skip alternate
Get Flexible Package
15 air squat
Metcon: Amrap 16’
20 overhead lunges (crate water)
Benefits
Step-by-step instructions
Thorough Mistakes
10 burpees over
10 v-up (2 bottles)
Cash out: 3 round: Max L-sit hold 20 elevated sumo squat (crate water)
Sumo Squat Form Tips
DAY 16
Warm up: J. Jack
How To Do Jumping Jacks
HIndu push up
Air squat workout exercise
Metcon Sandbag step up
Feet elevated push up
Cash out: 3x20 v-up over
How To Do V-Ups
CONCLUSION
