Coaches Tuck Radio – Episode 13: Caffeine & Kilos Crew

Circular training at home without equipment: the plan for the week for beginners:

The training program at home for men often includes push-ups, deadlifts, heavy weight squats, pull-ups and other exercises for pumping large muscle groups. These are basic exercises that help you get your body in shape in a short time, if you perform them regularly. At the initial stage, no additional weights are required or you can do with a minimum. In the future, it is recommended to use weights, such as dumbbells. In this case, you can not be afraid that the progress will stop, because the weight can be increased gradually.

Circular training at home for men is a training that gives an explosive load to the muscles, and therefore is considered effective for weight loss, relief, increasing physical strength and developing the capabilities of your own body.

Circular training at home for men is a training that gives an explosive load to the muscles, and therefore is considered effective for weight loss, relief, increasing physical strength and developing the capabilities of your own body.

To get involved in the classes, it is recommended to start from the base. Before each workout, you need a warm-up, and at the end – a stretch.

The first day

Warm-up:

100 jumps with a rope or just on the spot, running on the spot for a couple of minutes, 10 quick squats. You can also add circular movements of the body, limbs, as well as bends to warm up the joints.

Exercises:

Push-ups from the floor (20 times);
Squats (20 times);
Twisting (20 times);
Plank (30 seconds).

All the exercises are performed one after the other – this is the first approach. There are five such approaches.

After the training, do a stretch. The movements can be taken from yoga or stretching.

Second day

Cardio or walking

Third day

Push-ups from the floor with a narrow grip (20 times);
Lunges (15 times with each leg);
Burpee (10 times);
Push-ups with reverse grip (20 times);
Plank (1 minute).

The exercises should be performed one by one. There must be at least four circles.

Burpee is an exercise from the arsenal of the US Navy Seals. It is performed as follows: squat – jumping out at point-blank range lying down-push-up-jumping up. This is a great exercise for men to work the muscles of the core, legs, back, chest and arms.

Fourth day

Rest

Fifth day

Push-ups from the floor (20 times);
Squats with jumping out (15 times);
Reverse lunges (15 times with each leg);
Exercise ” rock climber “(15 times with each leg);
Plank (30 seconds).

It is necessary to make 4-5 laps.

After training, you need to do a standard stretch.

“Rock climber” is performed as follows: Lying down-then pulling the knee of each leg to the elbow of the opposite one. “Rock climbing” is done at a fast pace, but you need to feel the work of the muscles of the press, legs, and bark.

Sixth day

Walk or cardio.

Seventh day

Rest or exercise, as on the first day.

The exercise program in the home for men is designed for classes without equipment and additional weight. The number of laps can vary depending on your fitness and fatigue level. Between the circles, you need to rest for no more than 3 minutes. The number of repetitions in each exercise can be increased or decreased depending on the progress.

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