At Home Training | Home Workout Plan Program Fitness Routine

Author

Rod Ferris

Fitness Level

Advanced

Type of Workout Program

Muscular Definition

Days in Plan

3 Day Workout Routine

Rest Between Sets:

1:00-1:30 minutes

Duration of Workout

40 Min per session

Home workouts are usually different than other gym workouts because you don't normally have much room or have much equipment to use.

Home Workout Equipment

To combat this most people should buy

1. A set of dumbbells that go into itself which you'll see at any fitness equipment store. You can buy upto 120lb dumbbells that take up the space of 2 dumbbells.

2. You should also buy an elastic band/exercise band. This band can be hooked around your dumbbell rack for support during most of the exercises you'll need with the exercise band.

3. An exercise ball is extremely important and can be used to sit on at the dinner table, at the office or infront of the tv. The ball is an integral part of any home exercise/workout program because it can take the place of an incline or flat bench. Not to mention it throws your body slightly off balance during the typical exercises you would do at a gym.

Home Workout Exercises

There are many more exercises that you can do with the:
Exercise Band
Exercise Ball
Dummbell Exercises

In this program we will focus on trying to work on many compound exercises which can be easily done at home to help create more muscle mass and decrease overall body fat. Be sure to drink a protein/carb shake during every strenous workout routine, this helps repair the muscle tissue and extends aerobic endurance.

Home Workout Structure

Home workouts are usually performed because the exerciser no longer has time to do a workout at the gym. We have created a 1 day program which can be performed on monday, wednesday and friday for simplicity. Make sure to change up the type of exercises by clicking on the above home workout exercise links to find more types of exercises which will work at home.

A planned nutritional program or schedule is one of the most important aspects of any workout program plan/routine. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Also, have carbs and protein during and after a workout for muscle recovery. This is needed for increasing musculature. For an easy to follow recipe book created by the godfather of nutrition, check out Gourmet Nutrition: A cookbook for healthy people. All of these workouts can be completed by men or women.

All workout routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps

The At Home Training | Home Free Workout Plan Routine

Day

1 - Whole Body Workout Plan

1. Jump Squat

Sets:	3	Reps:	12

2. DeadLift

Sets:	3	Reps:	12
Notes:	Try this exercise with your dumbbells instead.

3. Ball Incline Dumbbell Press

Sets:	3	Reps:	12

4. Arnold Press

Sets:	3	Reps:	12

5. Dumbbell Power Cleans

Sets:	3	Reps:	12

6. Dumbbell Calf Raises with Exercise Ball

Sets:	3	Reps:	12

7. Lying Bicep Isolation Curls

Sets:	3	Reps:	12

8. One Arm Dumbbell Tricep Extension on a Ball

Sets:	3	Reps:	12

9. Exercise Band Ab Ball Crunches

Sets:	3	Reps:	12

10. Exercise Ball Lower Back Extensions

Sets:	3	Reps:	12

At Home Training | Home Basics- Workout Routine Order

The Order of the Workout Routine 1. Warm Up 2. Weight Lifting / Resistance Training 3. Cardio (Consider HIIT) 4. Cooldown 5. Stretching/Flexibility Exercises Workout Routine Help Topics
Breathing	Timing	Nutrition	Warm-Up
Cooldown	Spotter	Training to Failure	Principle of Reversibility

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