Table of Content
A. Get into a push-up position, with hands shoulder-width apart on the stability ball, keeping back straight and abs pulled in. If you do not have a bench, all these exercises can be adapted so that you can perform them on the floor too. By the end of the 12 weeks, not only should you feel and look stronger, but you’ll also benefit from improved physical attributes, such as better balance, co-ordination and flexibility. The workouts are beginner friendly, but by selecting heavier dumbbells, they can be scaled up for elite athletes too. After four weeks, you’ve completed one round of StrengthLog’s 4 Week Home Workout Plan, hopefully enjoying your results and how you look and feel.
Without rest you’ll find that your strength decreases, your motivation disappears, and your goals remain a distant dream. While we’ve planned your workouts on Mondays, Wednesdays and Fridays, we understand that these might not be the best days for you. Monday might be your busy office day and Fridays might be date night. Ultimately, everyone misses the odd workout from time to time. But the ones that smash their goals are the ones that are willing to do all they can to prioritize their body transformation as much as possible. Changing your behaviour is important when it comes to building a positive relationship with exercise.
Week 6
You train the same muscles, but some find the reverse lunge easier on the knees. Training at home, lie down on the floor instead of on a weight bench and lower the dumbbells until they are about to touch the floor. Go for a full range of motion for a good stretch at the bottom, then get a full contraction at the top. Use a chair or a couch instead of a training bench to stabilize yourself. The HIIT workout routines that I’ve shared are for those who work out at home without equipment.
No matter what your goal is, everyone's home workout plan should include the 4 pillars of fitness. B) Straighten your arms to press the weights above your head – but don’t lock your elbows. With this 8-week workout plan you’ve got all you need to make awesome changes to your physique.
Week 2:
Make sure to identify your goal before jumping into a schedule so that you maximize your efforts and work efficiently towards your goals. Your goals should be SMART (specific, measurable, attainable, realistic, and time-specific). The aim is that each week you are able to increase the weight of the dumbbells or the number of reps per set, illustrating progression in your fitness. Nevertheless, a bench will give you more opportunities to include varied exercises, particularly if you can set an incline or a decline. This will open up more exercises to include in future workouts.
Earn it all and keep it, with this innovative exercise plan from world-class coach Andy Speer. In four two-week cycles, each culminating in a challenge workout that tests your progress, you'll find where your limits are and push them into new territory. You'll use weights, body weight, and targeted mobility and flexibility work. By the end, you'll be able to jump and run like an athlete, throw around some heavy weights in the gym, and look lean and mean. Don't avoid the weight room because you don't know what to do.
Dumbbell Thruster
What you’ll find is that as your fitness improves, so does your ability to tolerate exercise. You’ll complete two out of the three circuits in each weekly workout. Each circuit is 15 minutes long so that adds up to 30 minutes for each workout.
For the resistance workouts, we will utilize circuit training, ascending/descending ladders, block training, and supersets. We won’t be worrying too much about progressive loading in the same way as do for building muscle. For fat loss, we simply want to aim to burn a lot of calories in the workout. So that means as we progress through a workout plan, we want to keep minimizing rest time and increasing intensity. We can also increase reps and volume of the workout if things start to get too easy. All in all, what we really want is to sweat bullets each and every workout.
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DTP follows a unique pyramid protocol where you'll only be doing 1-2 exercises for each muscle group or body part, but for perhaps hundreds of reps across multiple sets. If you only have a single pair of non-adjustable dumbbells, you obviously can’t make them heavier. In that case, simply focus on performing more reps when you can. If you eventually become strong enough that you can do 30 reps or more, it’s time to invest in a new, heavier set of dumbbells.
Plus, these tools last forever, so regardless, it will be big savings. That time you save going back and forth to the gym could even be used to do another workout. With the convenience of working out at home comes consistency.
Here are a bunch of great exercises that you can use and workouts that you can do at home. Once all exercises are completed, you have finished the workout. This will help prime your body for the workout to come and it will help you be more injury resilient. If you get only one of each, go for something in the medium weight and adjust reps accordingly.
We're here to steer you to success with this four-week home workout plan designed to deliver a fitter, stronger you in just 28 days. With this 8-week workout plan you’ve got the tools you need to completely transform the way you look and feel. According to research, high-intensity resistance training is even more effective for calorie burning than traditional strength training .
5-10 minutes of stretching, including both static and dynamic movements, would be recommended. It would also be worth tailoring your warm up for the body part you’re focusing on during that workout. Similarly, you may want to do some light repetitions before your first set for each exercise to prepare your body. Consider spending five minutes on low to moderate-intensity cardio to get your heart rate up and blood flowing. Walking or jogging in place, Jumping Jacks, skipping rope, or whatever type of cardio you prefer does the trick.
With 3 fat-shredding workouts you can make drastic changes to your physique. The fact that you’re carrying a few extra pounds right now doesn’t matter. We don’t care that your fitness isn’t what it used to be either. Whether it’s a beach holiday, a special occasion or you’re just sick of your current physique, you’ve decided to make big changes. This time is different though – you’re fully committed and ready to take on a program that guarantees results.
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