Bodyweight Workout For Strength & Muscle Gains At Home During Corona

Workout Summary

Main Goal                                     General Fitness

Workout Type                               Full Body

Training Level                               Beginner

Program Duration                         9 weeks

Days Per Week                               3

Time Per Workout                          45-75 minutes

Equipment Required                      Bodyweight, Other

Target Gender                                 Male & Female

Description of the training

Bodyweight training is the fastest growing trend in fitness line. The benefits far outweigh the disadvantages, because in reality there are none. Embracing bodyweight training, either as standalone workouts or as part of the existing program, will not only inspire new enthusiasm, but will also incorporate bodyweight movements that will make you strong throughout your body.

 

What can I do for you?

·       Propose weak points in your range of motion

·       Strengthen your core in almost all exercises

·       Strengthen your whole body by supporting your weight

·       Become a functional and athletic machine!

·       Involve a lot of supporting muscles that were once ignored for excessive isolation work.

5 things you should know before you start

1. You can gain muscle mass and lose fat by doing bodyweight exercises: Yes, unlike the carnivores of your local gym, you can gain a significant amount of muscle by doing bodyweight exercises. The key is to know how to be progressive and increase the bet compared to the difficulty. Still not convinced? Look at the male gymnasts. They have huge shoulders and arms that anyone would want to envy just by doing weight training.

2. Challenge yourself: learning the right way to do exercises with a precise shape and how to progress and move back when necessary will provide you with all the tools you need to challenge yourself. Changing body weight, single limb movements and repetition speed are just some of the ways to increase intensity.

3. Stay Efficient - The beauty of weight training is the ability to kill two birds with one stone - cardiovascular and strength training. This type of training combines these two factors in fast-paced training, fat burning and muscle building. Controlling the pace and simply maintaining your body weight will work your muscles and lungs extraordinarily

4. Keep it interesting: just like you would with your traditional weight training, feel free to change your bodyweight workouts. There is more than one way to do a pushup, pull-up or squat. With countless ways to change your movements, it won't be difficult at all to keep yourself interesting and challenging by staying on the right path to progress. Change it, have fun!

5. Adding to your arsenal is simple: even if conventional bodyweight training makes you use, well, your bodyweight, you can easily add some tools without too much trouble or money. Kettlebells, bands, weights, benches, steps and blocks can be extremely useful pieces of equipment that are not only effective additions but also cheap to start. As you progress, build and build muscle, you may want to include some of these in your program.

So let's take your new love and understanding of weight training and put it into practice. Below is a complete 9-week bodyweight workout solution that anyone can do. Starting from the simple basics, it is progressive, stimulating and contains enough variations to make you come back for more.

The 9-Week Bodyweight Workout program

Phase 1: weeks 1-3

This phase introduces you to basic bodyweight exercises and slightly increases the volume every week. Perform the following routine three times a week on non-consecutive days, such as Monday, Wednesday and Friday. Rest 30-60 seconds between sets.

WEEK 1	Sets	Reps
Push-Ups	3	15
Inverted Rows	3	10
Diamond Push-Ups	3	10
Deep Squats (3 Second Pause At Bottom)	3	15
Single Leg Calf Raises	3	15
Stationary Lunges	3	10
Lying Leg Raises	3	10
Floor Crunches	3	10

 

WEEK 2	Sets	Reps
Push-Ups	4	15
Inverted Rows	4	10
Diamond Push-Ups	4	10
Deep Squats (3 Second Pause At Bottom)	4	15
Single Leg Calf Raises	4	15
Stationary Lunges	4	10
Lying Leg Raises	4	10
Floor Crunches	4	10

 

WEEK 3	Sets	Reps
Push-Ups	4	AMRAP
Inverted Rows	4	AMRAP
Diamond Push-Ups	4	AMRAP
Deep Squats (3 Second Pause At Bottom)	4	20
Single Leg Calf Raises	4	AMRAP
Stationary Lunges	4	20
Lying Leg Raises	4	15
Floor Crunches	4	15

 

Phase 2: weeks 4-6

This phase increases the intensity and difficulty. As you perform more demanding movements, you will increase the volume over time again. Perform the following routine three times a week on non-consecutive days, such as Monday, Wednesday and Friday. Rest 30-60 seconds between sets.

WEEK 1	Sets	Reps
Feet Elevated Push-Ups	4	15
Medium-Width Grip Pull-Ups	4	10
Feet Elevated Diamond Push-Ups	4	10
Rear-Foot Elevated Bulgarian Split Squats	4	10
Jump Squats	4	10
Single Leg Calf Raises	4	AMRAP
Decline Board Crunches	4	10
Hanging Leg Raises	4	10

 

WEEK 2	Sets	Reps
Feet Elevated Push-Ups	4	20
Medium-Width Grip Pull-Ups	4	15
Feet Elevated Diamond Push-Ups	4	15
Rear-Foot Elevated Bulgarian Split Squats	4	15
Jump Squats	4	15
Single Leg Calf Raises	4	AMRAP
Decline Board Crunches	4	15
Hanging Leg Raises	4	15

 

WEEK 3	Sets	Reps
Feet Elevated Push-Ups	4	AMRAP
Medium-Width Grip Pull-Ups	4	AMRAP
Feet Elevated Diamond Push-Ups	4	AMRAP
Rear-Foot Elevated Bulgarian Split Squats	4	15
Jump Squats	4	15
Single Leg Calf Raises	4	AMRAP
Decline Board Crunches	4	15
Hanging Leg Raises	4	15

 

Phase 3: weeks 7-9

This step increases the intensity and difficulty once again, so the goal will be to increase your volume tolerance. Exercises labeled 1A, 1B, for example, are performed consecutively without rest. After completing the two sets, you can rest for 30 seconds. Perform the following routine three times a week on non-consecutive days, such as Monday, Wednesday and Friday. Week 3 will use some assisted weight equipment.

WEEK 1	Sets	Reps
1A: Feet Elevated Push-Ups	3	15
1B: Medium or Wide-Grip Pull-Ups	3	10
2A: Parallel Bar Dips or Bench Dips	3	15
2B: Reverse-Grip Chin-Ups	3	10
3A: Rear-Foot Elevated Bulgarian Split Squats	3	10
3B: Reverse Lunges	3	10
4A: Box Jumps	3	10
4B: Single Leg Calf Raises	3	15
5A: Bicycle Crunches	3	15
5B: Lying Leg Raises	3	15

 

WEEK 2	Sets	Reps
1A: Feet Elevated Push-Ups	3	AMRAP
1B: Medium or Wide-Grip Pull-Ups	3	AMRAP
2A: Parallel Bar or Bench Dips	3	AMRAP
2B: Reverse-Grip Chin-Ups	3	AMRAP
3A: Rear-Foot Elevated Bulgarian Split Squats	3	15-20
3B: Reverse Lunges	3	15
4A: Box Jumps	3	15
4B: Single Leg Calf Raises	3	20
5A: Bicycle Crunches	3	20
5B: Lying Leg Raises	3	20

 

WEEK 3	Sets	Reps
1A: Feet Elevated Push-Ups w/ Bands	3	AMRAP
1B: Weighted Medium-Grip Pull-Ups	3	AMRAP
2A: TRX Triceps Extensions	3	AMRAP
2B: TRX Biceps Curls	3	AMRAP
3A: Jump Split Squats	3	20
3B: Weighted Rear-Foot Elevated Bulgarian Split Squats	3	15
4A: Weighted Single Leg Calf Raise	3	15
4B: Kettlebell Sumo Squats	3	20
5A: TRX Pikes	3	15
5B: TRX Leg Tucks	3	15

DIET AND EXERCISE PLAN FOR LOWER BELLY FAT LOSS DURING CORONA