Home workouts for beginners: how to 4 months to change beyond recognition

What do you need

1. Horizontal bar and parallel bars.
2. Elevation: a chair or a bench in the park.
3. Dumbbells (can be replaced by a water bottle).
4. Rope.
5. Tape-loop expander or training (if any).

The program is designed for beginners. If you have an advanced level, start with the fifth or ninth week.

How to engage and rest between sets

Engage in three or four days a week. Along with the warm-up and stretching exercise will take about 40 minutes. Do not miss a workout, even if sore muscles: Moderate load will ease your condition.

Between sets of 45 seconds rest between exercises - to restore breathing, but no more than two minutes.

If you are unable to perform a specified number of repetitions, that's okay. Perform as many as you can and try to make each workout a little more.

When proceeding to the next step

All people have different levels of training and their own characteristics. For example, you can easily be given to push-ups, but on the 15th with a squat jumping out refuse muscles.

Go to next week, when you can fully comply with the previous one. If some of the exercises are easier to increase the number of repetitions.

How to warm up

Before starting the exercise you should warm up a bit:

1. Make the joint warm-up: rotate the limbs, do tilt and rotate the head and body. Pay special attention to the previously injured area. make workout gently and carefully.
2. Perform four cardio. Below is given a specific number of warm-up exercises for each month.

Jumping jacks

burpee

rock climber

Running on the spot

How to cool down

It is best to finish the workout stretching. Choose one exercise for each muscle group from this article and add to its agenda.

week 1-2

warm-up

Jumping jacks, burpee, "climber" and running on the spot. 20 repetitions of each exercise with moderate intensity.

The training program

1. Mahi dumbbells standing (you can use a water bottle) - 3 sets of 15 times.
2. Eccentric tightening - 3 sets of 5 times.
3. Push-ups from the support - 3 sets of 10 times.
4. Reverse push-ups in his chair with bent legs - 3 sets of 8-10 times.
5. Air squats - 3 sets of 20 times.
6. Ups of the pelvis at half 3 approaches on 20 times.
7. Ups on your toes - 3 sets of 20 times.
8. body ups at the press - 3 sets of 10-15 times.
9. Vis on the bar with the mixing blades - 3 sets of 5-10r al.

Mahi dumbbells standing

If you do not have dumbbells, take 1.5-2 liter water bottles. Slowly raise your arms to the sides to shoulder level, but not above, the lower to the starting position and repeat. Elbows slightly bent, palms facing down. Then just lower your arms slowly.

eccentric tightening

follow tightening to jump from the floor or from a chair, and then slowly unbend your hands for 3-5 seconds.

Push-ups from the support

Such push-ups will help to prepare the muscles for the classic version from the floor. During push elbows are at an angle of 45 degrees or less, the shoulders are omitted, and press buttocks stretched, and the body is a straight line.

Reverse push-ups with bent legs

Turn your back to the static support, put hands on her fingers to her and follow ups. Try to fall as long as the shoulders are parallel to the floor.

air squats

Try squat deep, but keep your back straight, do not take your heels off the floor, raise your knees. Socks stop expand by 45 degrees.

Ups on the floor of the pelvis

Lift the hips due to stress of the gluteal muscles.

Ups on your toes

Try to keep the foot straight, without tilting to one side.

ups at the press corps

Lie on the floor, knees bent legs put on a platform or set foot on the floor. Adjust the height so that the angle of the knee is 90 degrees. Perform each exercise, raising and lowering the body.

Vis on the bar with the mixing blades

Hang on the bar, lower the shoulders and pinch the blade. This exercise will help to activate the muscles of the back, to strengthen shoulders, Forearm and wrist to prepare for pull-ups on the bar.

week 3-4

warm-up

Jumping jacks, burpee, "climber" and running on the spot. 20 repetitions of each exercise with moderate intensity.

The training program

1. Thrust dumbbells in the slope (five-liter bottles, cans) - 3 sets of 15 times.
2. Pull horizontal (hinged, lower the bar, with his feet on a chair) - 3 sets of 15 times.
3. Push-ups from the support - 3 to 20 times the campaign.
4. Reverse push-ups on a chair with straight legs - 3 sets of 8-10 times.
5. Lunges - 3 sets of 20 times on both legs.
6. Ups of the pelvis on one leg - 3 sets of 15 times.
7. Ups on your toes with elevation - 3 sets of 15 times.
8. Ups knees to your chest to the bar - 3 sets of 5-10 times.
9. Planck - 3 sets of 30 seconds.

Thrust dumbbells in the slope

Take a dumbbell (a bottle or a can of water) in the right hand, go to the support, put it on her left leg, bent at the knee, and the left hand. Pull the barbell to his belt, feeling the tense muscles of the back.

horizontal pull-ups

Keep the body stretched in a straight line, pull up, almost touching the breast crossbar. The lower crossbar, the harder the exercise. It can also be performed on the hinges fixed to the bar.

Reverse push-ups with straight legs

Try to go down to his shoulders parallel to the floor, but not below - this can lead to injury.

Attacks on the spot

The angle of the knee front foot should be 90 degrees. Keep your back straight, making sure your knee does not go over the sock.

If you can not keep your balance, try to perform attacks back or against a wall, holding her hand.

Ups of the pelvis on one leg

Lie on the floor on your back, bend one leg at the knee and place the heel, the other straight. Raise and lower the pelvis, feeling tense gluteal muscles. Then change legs.

Ups on your toes with elevation

Locate the small stable elevation, put on his feet, as shown in the photo, and rise up on your toes. Exercise stretches the calf muscles and strengthens them.

Ups knees to your chest to the bar

Try to touch the knees chest.

Planck classic

Stand in the emphasis lying down, hands are placed just below the shoulders. Tighten your abs and buttocks, so that the body fell in line. hold lath a predetermined amount of time.

week 5-6

Now that you have a little to strengthen the muscles, it is time to increase the burden and complicate the exercise.

warm-up

20 repetitions jumping jacks, burpee "climber" and run in place +50 jumping rope.

The training program

1. Link dumbbell in slope (water bottles) - 3 sets of 20 times.
2. Pulling the classic direct grip - 3 sets of a few times (do as much as you can).
3. Push ups classic - 3 sets of 5 times (as you can, then from his knees).
4. Reverse push-ups with your feet on the dais - 3 sets of 10 times.
5. Static squat against the wall - 3 sets of 30 seconds.
6. The lateral thrusts (alternate to conventional attacks through one training) - 3 sets of 20 times with two legs.
7. Ups of the pelvis with his legs on a chair - 3 sets of 20 times.
8. Ups on your toes with elevation - 3 sets of 20 times.
9. Ups knees to your chest to the bar - 3 sets of 12-15 times.
10. body ups at the press - 3 sets of 20 times.

Classic Straight grip pull-ups

Grasp the horizontal bar right grip wider than shoulder width, bend the elbows and pull yourself to the horizontal bar. During pulling reducing shovels, breast feeding forward.

classic push-ups

Place the wrists under your shoulders, tighten your abs and buttocks, do not bend your knees. At the lowest point touch the floor chest and hips.

Reverse push-ups with your feet on a chair

The higher the footrest, the harder the exercise. Try to go down to his shoulders parallel to the floor, but not below.

Static squat against the wall

Squat until thighs parallel to the floor and hold the position of a given time.

side lunges

The knee of the supporting leg unfolds in a way, not tear off the heel from the floor, back straight.

Ups of the pelvis with the feet on the dais

Lift the hips as high as possible. The higher the support, the more difficult the exercise.

week 7-8

warm-up

20 repetitions of jumping jacks, burpee"Climber", and running in place + 50 jumps over the rope.

The training program

1. Classic push-ups - 3 sets of 10 times.
2. Pulling the classic direct grip - 3 sets of 5 times.
3. Reverse push-ups with your feet on a chair - 3 sets of 15 times.
4. Squats with Boost - 3 sets of 15 times.
5. Zashagivaniya on the rise - 3 sets of 20 times.
6. Ups of the pelvis with one foot on a chair - 3 sets of 10 times.
7. Ups on your toes on one foot - 3 sets of 20 times.
8. Area (alternate 3 to 15 ups the knees to the chest through exercise) - 3 sets of a few times (do as much as you can).
9. Planck - 3 sets of one minute.

Squats with jumping out

Expand your knees to the side, do not tear the heel off the floor.

Zashagivaniya on the rise

During zashagivaniya deployed knee slightly to the side, it should not be wrapped inside. Do not rest your hands on the leg during lifting, the top completely straight.

Ups of the pelvis with one foot on the platform

Lift the hips as high as possible.

Ups on your toes on one foot

Try to keep the supporting leg straight, did not fail to the outside of the foot.

corner

Hang on a horizontal bar, lift the straight leg until parallel to the floor and hold in this position.

week 9-10

warm-up

Jumping jacks, burpee, "climber", and running in place on Tabata protocol20 seconds of intense exercise, rest for 10 seconds, the two circles (4 minutes). Relax to the full restoration of breathing and 100 jumping rope.

The training program

1. Pulling the classic direct grip - 3 sets of 8 times.
2. Pulling a narrow reverse grip - 3 sets of 8 times.
3. Classic push-ups - 3 sets of 15 times.
4. Push-ups with a broad statement of the hands (through training alternated with diamond push-ups) - 3 sets of 10 times.
5. Reverse push-ups with your feet on a chair - 3 sets of 20 times.
6. Squats with Boost - 3 sets of 20 times.
7. Ups of the pelvis with one foot on a chair - 3 sets of 15 times.
8. Ups straight legs to the horizontal bar - 3 sets of 5 times.
9. Fold at the feet of the press - 3 sets of 15 times.
10. Planck usual - 30 seconds + 30 seconds side plank for 3 sets.

Narrow reverse grip pull-ups

This exercise is a good load arm biceps. Grasp the bar reverse grip at a distance of one or two hands and follow the usual tightening.

Push-ups with a broad statement of the hands

The push-ups with a broad statement of the hands of the emphasis shifts to the chest muscles. Rules of carrying out the same as in conventional push-ups.

diamond push-ups

Put your hands where on the floor joined thumb and fingers of delayed 90 degrees. Between the hands, as it were formed diamond. The other rules are the same as in conventional push-ups.

feet ups to the horizontal bar

Hang on the bar right grip, pinch the blade. Lift your feet and toes touch the bar, return to starting position. You can slightly bend your knees and draw your shoulders back.

Fold at the feet of the press

Lie on your back, lift your legs straight and arms at an angle of 45 degrees from the floor. On the exhale, lift your legs, lift your shoulder blades off the floor and try to reach the fingers to the toes. Drop down to the original position (arms and legs under an angle of 45 degrees) and repeat.

Planck and lateral

Stand in a straight bar, then tear off one arm from the floor and go to the side. The side bracket body is a single line, one foot lies on the other.

week 11-12

warm-up

Jumping jacks, burpee, "climber", and running in place on Tabata protocol20 seconds of intense exercise, rest for 10 seconds, the two circles (4 minutes). Relax to the full restoration of breathing and 100 jumping rope.

The training program

1. Pull classic - 3 to 10 times.
2. Pulling a narrow reverse grip - 3 to 10 times.
3. Classic push-ups - 3 sets of 20 times.
4. Inclined push-ups with your feet on the bench - 3 sets of 10 times.
5. Dips - 3 sets of 5 times.
6. Guns, drawing on the wall - 3 sets of 8-10 times for each leg.
7. Jumping on the rise - 3 sets of 20 times.
8. Ups of the pelvis with one foot on the dais - 3 sets of 20 times.
9. feet ups to the horizontal bar - 3 sets of 10 times.
10. Twist "bicycle" - 3 sets of 15 times.

Push-ups with your feet on the platform

Put your feet on the platform and follow the usual push-ups.

Dips

Based on the parallel bars, pull the body in a straight line, lower the shoulders. Drop down to his shoulders parallel to the floor and squeeze myself up. When tilting the body forward over loaded pecs, In direct body - triceps. Do not fall below the shoulders parallel to the floor, it can injure muscles and shoulder ligaments.

Guns, drawing on the wall

Sit down on one leg, knee wrap the inside, use a wall or desk for support.

Jumping on boxing

Find a stable elevation: stable chair, a bench in the park, make sure that in the event of a fall does not encounter sharp or hard objects. Fully rectifies the top, if the high chair or cabinet, watch his hands can be swung his hand and broke a finger (check for yourself).

Twist "bicycle"

Lie on your back, lift your shoulder blades off the floor and legs, hands clasped behind his head. Tap the elbow of the opposite knee, then do the exercise in the opposite direction. Do not lower the legs and the body to the floor until you have finished treatment.

week 13-14

warm-up

Jumping jacks, burpee, "climber", and running in place on the Tabata protocol, four laps (8 minutes), two minutes rest and jumps through 100 rope.

The training program

1. Pulling the classic direct grip - 3 sets of 12-15 times.
2. Pulling a narrow reverse grip - 3 sets of 12-15 times.
3. Classic push-ups - 3 sets of 20-25 times.
4. Breeding hands with a towel - 3 sets of 5 times.
5. Handstand against a wall - 3 sets of 30-60 seconds.
6. Jumping on the rise - 3 sets of 25 times.
7. Pistols without reliance on the wall - 3 to 5 times for each leg.
8. Ups of the pelvis with one foot on the dais - 3 sets of 20 times for each leg.
9. feet ups to the horizontal bar - 3 sets of 10 times.
10. V-shaped hull ups - 3 sets of 8 times.

Breeding hands with a towel

Stand in the emphasis lying down, put your hands on a towel or something else that will slide across the floor. Slowly and under control Expand the hands as widely as possible, but so that you could bring them back. Keep your back straight, tense and press buttocksTo the waist does not sink.

Keep hands to the reference position and repeat.

Handstand next to a wall

This exercise will help you strengthen your wrists for pushups in handstand and overcome the feeling of fear. Put against the wall several times rolled into a blanket; it will be located under the head.

Place your hands on either side of the blanket (twice the width of the shoulders), push your feet off the floor and stand up to handstand. Well, if the first time, someone will have to insure. Note the time and stay as long as you can.

Pistols without reliance on the wall

Perform squats on one leg, the hands can put on a belt or kept in front of him.

V-shaped hull ups

Lie on the floor on your back, stretch your arms above your head, straighten your legs. Raise your torso and legs and touch your fingers to stop. Return to starting position and repeat.

week 15-16

warm-up

Jumping jacks, burpee, "climber", and running in place Tabata protocol, four laps (8 minutes), rest for two minutes and 100 jumping rope.

The training program

1. Pulling the classic direct grip - 3 sets of 10 times.
2. Narrow grip pull back - 3 sets of 10 times.
3. Dips - 3 sets of 8 times.
4. Push-ups with taking your hands off the floor - 3 sets of 8 times.
5. Dips in the rack at the hands Kipping (classical, if it turns out) - 3 sets of 8 times.
6. Burpee with Jumping on the rise - 3 sets of 20 times.
7. Pistols without support - 3 sets of 8 times.
8. Ups of the pelvis on one leg is not a chair - 3 sets of 20 times.
9. feet ups to the horizontal bar - 3 sets of 15 times.
10. V-shaped hull ups - 3 sets of 10-12 times.

Push-ups with taking your hands off the floor

At the exit of push-ups explosive motion, lifting his hands on the floor and go away again down.

Dips in handstand

Find an empty seat next to the wall. Look for the next hard objects, on which can be hit during the fall. Place a folded under his head several times a blanket or thick piece of foam rubber.

Stand in handstand, Straighten your body in one line. Bending the hand dipped in a push. Referring to the head floor, squeeze yourself up and repeat.

A simpler version of the push-in rack - ups Kipping. Here you partially squeeze themselves up due to inertia, making it easier to exercise. Drop down into a push-tapping head floor and bend your legs at the same time. Abruptly straighten your legs, pulling himself up.

During the sharp compression of motion may occur in the cervical spine. So do not do the exercise, if you have neck problems.

Burpee with jumping on the rise

Follow the classical burpee, but instead jump over the head with cotton jump on the platform.