Well, your willingness to shape your figure is sky high, but you’re not sure if you succeed without hitting a gym? Actually, it is! This hands-down bodyweight training plan works miracles regardless of where you intend to work out! It allows building lean muscle mass and torch calories with the help of your own weight. By following this non-stop pattern (which implies performing all the exercises without a rest), you’re getting a toning cardiovascular routine accompanied by an opportunity to gain muscles.
Why do the bodyweight cycles receive so much acclaim?
Each of the suggested exercises involves various groups of muscle, enhances you heart performance, and slashes a bunch of calories. Basically, with one circuit of bodyweight-based routine, you will melt off more fat than with interval workouts. Before you proceed to the pattern, ensure you’re informed by your physician about the allowable level of physical exertion.
Whether you’re not familiar with circuit-related workouts, this is a consecutive completion of the exercises without any pattern breaks. Once you’ve done the entire routine, you recommence it. If you’re resilient enough to undertake the third attempt, go for it. Sooner or later, you’ll feel the fatigue, and this is the sign to stop exercising for a while. There will be actually more harm than good if you continue executing the circuit in a wrong way. If you fail to accomplish the whole three rounds non-stop, don’t give way to panic. It only means you’ve got a work to do.
Never look down on a warm-up.
Do not approach a bodyweight training plan without having warmed up your muscles. Your heart pumping at an accelerated pace and the warmth spreading all over your body – that’s the exact body condition to get off. If you are pressed for time, cutting short your warm-up is not a good idea. Our warm-up suggestions are to jog up and down the stairs, do several push-ups, jump with a rope, run in place, or pedal on a velosimulator for a while. Make sure you do not overdo, as there’s more to come.
The Pattern Itself
bodyweight squats (20 reps)
push–ups (10 reps)
lunges (10 reps for each leg)
dumbbell rows (10 reps)
plank (hold for 15 seconds)
Jumping Jacks (30 reps)
For effective cool-down, take some time to stretch.
As your muscle groups have been functioning “extra time,” they need time to rebuild.
To facilitate the performance of bodyweight lunges and squats, you can place your hand on a surface for additional support. But don’t get used to it; as you progress, you have to complicate your routine a bit. Here’s a tip for attempting a perfect squat. Imagine a chair and try to sit back into it as if it was real. You are well-balanced when you are capable of straightening up without leaning forward. As for lunges, fix your upper body in a vertical position and look in front of you.
If you lack sports gear for at-home training, just be creative. You can substitute dumbbells with anything of equal weight.
This training plan works amazingly if performed 2 to 3 times on a weekly basis. However, it is not about being done for a few days in a row. Your muscles are built while you’re having a rest, not vice versa. Thus, it is not an option to undertake two consecutive days of strength exercises targeting the same groups of muscles. Make sure you’ve diversified your schedule with several days of full-body recovery.
What is an ideal training plan without proper nutrition?
Even with an elaborate routine, you are bound to failure because of poor-quality eating. Swap sweets, fizzy drinks, and fast food for healthier food. Add a bunch of natural organic products to your diet, for example, nuts, fruit, lean meat, and vegetables. And you should always remember that your success is 80% due to healthy eating.