An easy to follow workout that you can perform at home

An easy to follow workout that you can perform at home
An easy to follow workout that you can perform at home

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This routine is designed for complete beginners who prefer exercising at home.

  • Always start with a whole body warm-up (make circular movements with your joints through their full range of motion)

  • Bent knees push-ups / Chest presses with a resistance band - 3 sets x as much repetitions as you can do (no more than 15). If it is too easy for you, do regular push-ups instead.

женски лицеви

гръдни преси с ластик

  • Resistance band row / Resistance band seated row - 3 sets x 12-15 repetitions

 гребане с ластикГребане с ластик от седеж

  • Bicep curls with dumbells / resistance band - 3 sets x 12-15 repetitions (if you do not have dumbells, you can use a resistance band; step on it, hold the handles and curl slowly).

бицепсово сгъване с гирички

  • Chair triceps dips - 3 sets x 12-15 repetitions

кофички на стол за трицепс

  • Squats and shoulder presses with resistance band - 3 sets x as much repetitions as you can do (no more than 15). Start doing a squat and finish with a shoulder press at the top. If it's too hard, you can do squats and shoulder presses separately.

Клякане с раменни преси с ластик

  • Glute bridges - 3 sets x 15-20 repetitions

глутеус мост

  • Romanian deadlift with dumbells - 3 sets x 15-20 repetitions

римска тяга

  • Crunches + superman - 3 sets x 15-20 repetitions (superset these exercises - that is, perform the first exercise and then immediately the other, without any rest).

коремни преси

супермен

  • Finish with 30 minutes of cardio (use a stationary bike, threadmill, stepper, etc.)

Recommendations

  • Perform this routine 3 or 4 times a week.

  • Do 3 sets for each exercise.

  • Rest 45 seconds between sets.

  • Think about the muscle you are contracting.

  • Perform the exercises in a controlled fashion!

  • Breathe correclty - exhale during the effort (positive phase) and inhale when lowering the weight (negative phase).

  • When using resistance bands you can adjust the resistance by pulling harder.

  • CORRECT FORM IS YOUR TOP PRIORITY!

  • In case you do not feel resistance you could use some weight if the exercise makes it possible. The second option is to do the exercise more slowly. If it's too hard, increase repetitions gradually until you reach the desired number.

Strahil Ivanov

Thank you for visiting Fitbg.net, the most popular fitness blog in Bulgaria. My name is Strahil Ivanov and I am a professional fitness trainer and nutrition consultant. What is my mission? To help you transform your body and enjoy the life you deserve. With my blog, articles and videos I was able to reach thousands of people across the globe. Want to be the next one to trust me?

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