How to do fitness at home: specific exercises and a weekly training program

Getting fit at home is a great way to keep fit without having to go to the gym. Home training helps to save time and money, as well as provide comfort and the ability to train at a convenient time. In this article, we will look at the basic exercises for fitness at home and offer a weekly workout program.

Benefits of Fitness at Home

• Saving time. No need to waste time on the way to the gym.
• Accessibility. No expensive simulators are required – you can use your own weight and a minimum set of equipment.
• Schedule flexibility. You can train at any time convenient for you.

Basic exercises for home fitness

1. Squats.
Squats develop muscles of the legs and buttocks. This is one of the best basic exercises for strengthening the lower body.
How to do this:

1. Stand up straight, feet shoulder wide.
2. Slowly descend into the squat, as if sitting on a chair.
3. Go back to the starting position.

2. Push-ups.
Push-ups help develop the muscles of the chest, shoulders and arms.
How to do this:

1. Take the emphasis lying down, hands on the width of the shoulders.
2. Lower your body down, bending your elbows, and rise back up.

3. Planck
The bar strengthens the muscles of the press, back and shoulders.
How to do this:

1. Emphasize lying on your forearms.
2. Keep your body straight without bending in your lower back for 30-60 seconds.

4. Pushing.
Lungs strengthen the muscles of the legs and buttocks, improving balance.
How to do this:

1. Stand up straight, feet shoulder wide.
2. Step forward with one foot and descend into the thrust.
3. Return to the starting position and repeat with the other leg.

5. Press twists
This exercise will help strengthen the abdominal muscles.
How to do this:

1. Lie on your back, legs bent at your knees.
2. Lift the upper body, straining the abs, and come back.

6. Sock climbs
This exercise perfectly develops calf muscles.
How to do this:

1. Stand up straight, feet shoulder wide.
2. Get up on your socks, hold on for a few seconds and come back down.

Weekly training programme

Monday: Lower body training

• Squats – 3 sets of 15 repetitions
• Lungs – 3 sets of 12 repetitions per leg
• Lifts on socks - 3 sets of 20 repetitions

Tuesday: Upper body training

• Push-ups – 3 sets of 10-15 repetitions
• Plank - 3 sets of 30 seconds
• Lifting dumbbells to the biceps (if there are dumbbells) - 3 approaches of 12 repetitions

Wednesday: Cardio day

• Jumping in place - 3 sets of 30 seconds
• Jumping through the rope - 3 approaches for 1 minute
• Burpy – 3 sets of 10 repetitions

Thursday: Press training

• Twisting – 3 sets of 20 repetitions
• Plank - 3 sets of 40 seconds
• Bicycle – 3 sets of 15 repetitions per side

Friday: circular training

• Squats – 3 sets of 15 repetitions
• Push-ups – 3 approaches of 10-12 repetitions
• Lungs – 3 sets of 10 repetitions per leg
• Twisting – 3 sets of 20 repetitions

Saturday: Cardio and stretching

• Jumping through the rope - 5 approaches in 1 minute
• Easy stretching of all muscle groups – 10-15 minutes

Sunday: Rest and Recovery

Useful tips for home training

• Warm-up and hitch. Before you start training, be sure to warm up, and then stretch.
• Follow the technique.. Proper exercise technique helps to avoid injuries.
• Gradual increase in load. Start with a minimum number of repetitions and approaches, gradually increasing the load.
• Use the means at hand.. If there are no dumbbells, use water bottles or other heavy objects.
• Don't forget to rest.. Rest between approaches and let the body recover.

Fitness at home is a great way to keep fit without leaving home. Following the proposed training program, you will be able to develop all major muscle groups and improve your overall physical condition.