Quickly alternate.eval(ez_write_tag([[580,400],'mensjournal_com-incontent_13','ezslot_8',128,'0','0'])); 4. Bulgarian Split SquatMuscles Worked: Glutes, Quads, Hamstrings Walk your feet out far enough to get your hips off of the chair. Core and abs exercises at home: Plank. Want squat racks, barbells, benches, etc.? Our two-phase program is designed to build muscle via the right balance of mass-building exercises, sufficient volume and intensity-boosting techniques. Rest: 1 min. You won’t find a piece of equipment that makes you zone in and have as much fun while getting great full body, multiplanar workouts in than a steel mace. Choose between a beginner full-body split, an intermediate upper and lower program, or an advanced body-part split. For kettlebells, we'd recommend an 18-26LB kettlebell for women and a 24-32lb kettlebell for men. We've categorized them by bodyweight, kettlebell, steel mace, and resistance band workouts. No worries! At this moment, all the gyms in my region have been closed by government order because of fears of COVID-19. Rest: 30sec.-1.5min. Lower your heel down and up. The exercises will consist of dynamic compound movements. How to: Start by keeping your feet shoulder-width apart, back leaning forward and legs slightly bent. Repeat. The goal is to get in shape, so eliminating distractions is advantageous. Our goal for cardio is to burn fat and improve cardiovascular health, which will also increase our resistance training capacity. Lateral Band Side RaisesMuscles Worked: Lateral Deltoid, Traps - Do circuit 3 times- Use a challenging rep count, don’t go easy on yourself! No extra equipment like squat racks or a weight bench that takes up space in your home is required. The principle of progressive overload is simple, you gradually increase the stress on your body so you can grow muscle and get stronger. Rest: 30 sec. For the resistance workouts, we will utilize circuit training, ascending/descending ladders, block training, and supersets. Just don’t do static stretches before your workout or even a couple hours before. Reps: 6-12 However, they will become very worthwhile and demanding with a heavier (20- or 25-pound) mace. Sets: 4 (6) Don’t forget, shoulder muscles are activated when you do push ups, pull ups, dips. Here is the ultimate resource on learning how to perform Mace 360s and 10-to-2s. If you feel that walking is too simple for you, then you can take it to the next level and try … Same applies to the below workout on Day 3. On week 3, add another 5 reps to your week 2 rep count. Week 1: HIIT A, HIIT BWeek 2: HIIT A, HIIT BWeek 3: HIIT C, HIIT DWeek 4: HIIT C, HIIT D. For those following a fitness equipment workout plan, you can follow the bodyweight HIIT options or the kettlebell and steel mace HIIT options. That being said, change the HIIT routine you do after a few weeks. Created by Forsythe How to: Place a bench in the middle of a room. That will equal the total reps above. This includes the types of workouts and exercises you do, how often you do them, and how you will progress. Return to starting position and repeat. Then, on week 5, add another set. I have them hanging in the doorway to my bathroom. Do not fret, you will get in great shape if you follow this guide. How to progressive overload with bodyweight & training tools: Method 1: Decrease the time it takes you to finish a workout. Standing Single-arm Row With Band However, this is something that we should think about for the future. How to: To increase difficulty, try elevating the feet on a box or chair to place a greater emphasis on the upper chest and shoulders. The collars on adjustable dumbbells can loosen, spilling plates and possibly causing injury. Although sometimes a good talk at the gym can be fun and it’s good to be social, it often affects your workout. Here are some tips for creating a routine and sticking to it: Working out to lose fat and working out to build muscle and strength require a different approach. Rest: 1 min.eval(ez_write_tag([[580,400],'mensjournal_com-incontent_14','ezslot_14',129,'0','0'])); 1. week 1-2 you took 90 seconds of rest, week 3 you take 70 seconds of rest. How to: Start modified if necessary with your knees on the ground, keeping your shoulders over your hands. You can split the work into sets. Hold for a second then push your body up to original position. If it gets to a point where they are easy for you, turn up the intensity or find a tougher routine. All in all, bands are useful for all 4 pillars of fitness, so you will find a ton of use for them if you workout at home. Only rest when you have to. A good way to attack this is in sets (i.e. 1. No piece of exercise equipment is more durable. Grab bands( securely attached to a surface) and slowly push hands forward until arms are fully extended. Details:- Aim for high reps. i.e. © 2020 SET FOR SET. Lateral Lunges - 3 sets x repsExercise 3: Nordic Hamstring Curls - 3 sets x repsExercise 4: Glute Bridge Walkouts - 3 sets x timeExercise 5: Lunges - 3 sets x repsExercise 6: Jumping Jacks - 3 sets x repsGentle Lower Body Stretches (hit each muscle group): 5-10 mins, Dynamic Warm Up: 5-10 minsExercise 1: Push Ups - 3 sets x repsExercise 2: Pull Ups - 3 sets x repsExercise 3: Pike Push Ups - 3 sets x repsExercise 4: Chin ups - 3 sets x repsExercise 5: Tricep Dips - 3 sets x repsExercise 6: Mountain climbers - 3 sets x timeGentle Upper Body Stretches: 5-10 mins, Day 3: HIIT (20 mins) i.e. 6-12 weeks4-Day SplitKettlebells, Maces, Bands, Bodyweight, Dynamic Warm Up (5-10 mins)Exercise 1: Kettlebell Overhead Presses x 3 Sets (if single, each side)Exercise 2: Steel Mace Overhead Presses (hard version) x 3 sets (each side, one side after the other equals one set)Exercise 3A: Resistance Band Lateral Raises x 3 Sets (each side, one after the other)Exercise 3B: Resistance Band Front Raises (or RB or KB Upright Rows) x 3 SetsExercise 4: Steel Mace Archers x 3 setsExercise 5: Hanging Leg Raises (or lying leg raises if that’s too difficult)Exercise 6: PlankGentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up (5-10 mins)Exercise 1: Pull Ups x 3 sets (use resistance bands as assistance if you can’t do many pull ups, as time goes on, use lighter bands - need a set of bands for this)Exercise 2: Kettlebell Rows x 3 sets (each side)Exercise 3A: Chin Ups x 3 setsExercise 3B: Steel Mace Ballistic Curls x 3 setsExercise 4: Kettlebell Deadlifts x 3 setsExercise 5: Kettlebell Farmer Walk (with Trap Raises) x 3 sets (if single, each side)Gentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up/Mobility (10 mins)Exercise 1: Kettlebell Goblet Squats (or double kettlebell squats)x 3 setsExercise 2: Double or Single Kettlebell Sumo Deadlifts x 3 setsExercise 3: Kettlebell Stiff-legged Deadlifts x 3 sets (each leg)Exercise 4A: Steel Mace Dynamic Lunges x 3 setsExercise 4B: Steel Mace Alternating Lateral Lunges x 3 setsExercise 5: Jumping Jacks x 3 sets (very high reps, feel the calves burn! 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