How to make a sports schedule. How to make a workout schedule

In dreams of steel muscles, one should not hope for a miracle that will happen overnight. To achieve what you want, a novice athlete needs to stock up on time, maximum concentration and motivation.

Are you determined? Then we will begin our step-by-step acquaintance with the topic "How to make a training program for a beginner."

The tasks of beginners who first crossed the threshold of the gym are similar. The guys want to improve, become better, have a healthy and attractive appearance.

In more detail, the essence of any training program for beginners consists of:

• the development of general training ability - the endurance of the body during training, the ability to quickly recover after exercise;
• improving muscle coordination, training the technique of performing exercises;
• increase in working capacity – increase in volume of the program;
• increase in strength indicators.

As these goals are achieved, the novice athlete brings others closer - a set muscle mass, burning fat, improving overall health.

How to program correctly

The most effective will be a training program based on the individual characteristics of the beginner.

When selecting exercises for a beginner athlete, 3 main factors must be taken into account:

1. Age. This factor determines the list allowed exercise. For example, a 16-year-old teenager should refrain from performing deadlifts with heavy weights.
2. Health status. To a person suffering varicose veins veins, it is worth reducing the load on the legs.
3. mode and lifestyle. When compiling a program for an office manager and a loader at a factory, different approaches are needed.

Training Schedule

The training program for a novice athlete looks something like this:

Day of the week	Week #1	Week #2
Monday	A	B
Tuesday	rest	rest
Wednesday	B	A
Thursday	rest	rest
Friday	A	B
Weekend	rest	rest

Training occurs on Monday, Wednesday and Friday - three times a week. The two types of workouts alternate every other time. Such a schedule for gym the most optimal: the muscles are well pumped during the workout and have time to recover after the load.

What muscles can be pumped in one workout

Here is the most common and logical option:

The main muscle groups are distributed by day. To each large group are added small muscle groups that take part in the training of the main (excluding the training of the shoulders and legs). It's simple: take a chest workout, which includes exercises based on pushing (squeezing) weight from chest. This function is taken over by the triceps, which should be trained along with the pectoral muscles.

We follow the same principle when planning a back and biceps workout. The shoulders are not involved in pumping the legs, but Friday is the most convenient day for ensuring a quality load of the deltas.

The above program should not be taken as a postulate and there is an alternative training plan for muscle groups. As follows:

This option is less popular. Its supporters consider it pointless to train a minor muscle after it has already been involved in the study of the main muscle groups. Therefore, the biceps and triceps in the table have moved.

The third and no less effective training option for beginners: working out all the main muscle groups in one workout. This plan is the most energy-intensive and will not suit everyone.

Where to start training

The beginning of any workout involves a warm-up.

For these purposes, a cardio simulator is perfect. For beginners, it is better to give preference to an exercise bike. Cardio warm-up usually takes 5-10 minutes.

Then move on to swings, turns of the body, pull-ups to the sides. Everyone remembers such a warm-up since their school years: we start from the neck, then follows shoulder joint, elbow, wrist.

It is especially worth paying attention to the lower back - this part of the body accounts for the main load during the training process. Lean to the side, backbend, stretch to the side, twist, rotate the torso. We finish the warm-up - rotate the hips, work out the knees, feet.

Beginner training program

The above programs can serve as an excellent guide for a novice athlete. However, before starting classes, it is necessary to correct the material based on individual characteristics (age, health status, lifestyle, etc.).

Split training program for beginners

A three-day split for a beginner might look like this:

Monday (back muscles, biceps)
Warm up	5-10 minutes
Deadlift	2 sets of 8 reps
Bent over row	3 sets max
Weight lifting for biceps (with a barbell)	2 sets of 12 reps
Working out the press	3 sets max
Stretching	5 minutes
Wednesday( pectoral muscles, triceps)
Warm up	5-10 minutes
Bench press with wide staging hands	5 sets of 5 reps
Bench press with narrow setting hands	2 sets of 12 reps
french press	3 sets of 12 reps
Working out the press	3 failure sets
Friday (legs and shoulders)
Squats	3 sets of 6 times
Leg press in the simulator	2 sets of 18 reps
Raising on toes in a sitting position	3 sets of 15 reps
Breeding hands with dumbbells	2 sets of 12 reps
Army press	3 sets of 8 reps
Stretching	5 minutes

After Friday, the body needs rest for 2 days. Training of this type can be continued for several months, eventually getting acquainted with new principles of training.

Circuit training with simulators for beginners

Circuit training in the gym is the best option for a beginner. Among the clear advantages of such classes:

• the possibility of mastering exercises in terms of the technicality of their implementation;
• gradual adjustment of mental-muscular coordination;
• high-quality preparation of muscles for more significant loads.

With this kind of training, the fitness trainer usually adheres to the principle of “from large to small”. However, according to practice, not every beginner will have enough energy and physical endurance after heavy exercises for the lower part to work out other muscle groups.

The most favorable circuit training option for a beginner athlete is as follows:

1. After a five-minute warm-up, we completely perform the first exercise on the back muscles (in 2-3 sets of 12-15 repetitions). Having done one set, we rest. Then we proceed to chest exercises (2-3 sets of 12-15 reps). Then we move on to the shoulders and continue on the same principle. Thus, you can train for the first two weeks.
2. With the beginning of the third week, we add another exercise for the main muscle groups (back, chest). Then we continue to adhere to the same principle: after performing 2 exercises for the back muscles (in 2-3 sets), we proceed to work out the chest. We are not in a hurry with our legs: we leave one previous exercise (squat or bench press). The same applies to small muscles - we perform one exercise for biceps, triceps and shoulders.

Cardio workout for beginners

For a novice athlete in the process, it is important to perform a block of exercises that would allow you to evenly load all areas of the body. This goal is perfectly achieved when doing aerobics, dancing. In the process of performing a specific element, tension should be maintained in those muscle groups that are currently tense - this will increase the effectiveness of the exercises.

The following exercises may be included in the cardio training complex for a beginner:

1. Run in place. Grab the hips with the heels.
2. Jumping (breeding / mixing legs). You can also use your hands, simulating the rotation of the rope.
3. "Jumping Jack" - wide jump. We raise our hands at the same time.
4. Running with high hips.
5. "Mill".
6. Scissor legs jumps. We jump and change legs in the direction back and forth. We press our hands to the body.
7. "Pendulum". The body is vertical to the floor, hands are pressed to the shoulders, one of the legs is supporting, the other is taken to the side. Alternately change the emphasis on the leg.
8. Feet together, jump to the sides.
9. Boxing.
10. We squat deeply, the back is even, we throw our hands out in front of us.

Such cardio workouts for a beginner should be preferred during the first two months. After that, you can connect the run to fresh air, running on sports simulators, cycling, exercise bike, jumping rope, etc.

How much rest between sets

It is recommended to rest 90-120 seconds between sets. However, this is not a postulate! If, after performing the next exercise, your heart beats in your ears, it is difficult for you to breathe, or your rapid pulse has not recovered during this allotted time, you can safely increase the length of rest between sets.

How to make the training program work

To achieve this goal, a beginner in the process of training should adhere to the following rules:

1. We focus on the form of execution. At first, we determine our working weight, which will allow us to perform the exercise in the proper form (technically). After confidently completing the entire volume of exercises, you can proceed to a gradual progression of working weights.
2. We perform all sets, we progress in loads. We are talking about volume-strength progress, which provides for a consistent increase in load while maintaining the technique and numerical parameter of the exercise.
3. We follow the plan and do not experiment.

By following these three principles in the gym, a beginner can rightly count on a good sports result.

Do you need a coach?

If it weren't for the issue of price, most beginners would be in favor of training in the gym with personal trainer. There are several reasons for this, and they are quite objective:

• training with a trainer gives beginners confidence. After all, many novice athletes are shy, suffer from complexes, experience a feeling of fear;
• coach helps newbie avoid unpleasant situations. Injury in the gym can be caused by an incorrect assessment of one's own strength, a violation of the technique for performing the exercise, an inability to use simulators and equipment;
• the trainer is able to create an individual training program for the client. In this case, the professional takes into account the current level physical training beginner, his goals, wishes, features of the body;
• the coach, watching the client from the side, can point out a mistake to a novice athlete, teach right technician or make the necessary amendments to the program;
• according to statistics, with a coach, a beginner achieves good, sometimes excellent results much faster;
• the coach motivates the novice athlete, sets him up for training, supports, prepares him for future success.

However, to answer the question "Do I need a coach?" each novice athlete must independently weigh all the pros and cons, taking into account his recent relationship with the sport and assessing his own internal state.

The above training programs for beginner athletes can play the role of worthy layouts when compiling individual program. The choice of exercises, the number of repetitions, sets and the pace of training are selected taking into account the individual characteristics of the body.

Regardless of the type of training and training regimen, it is important not to be guided by the three main principles aimed at practicing technique, progressing in working weights, following a plan and not experimenting. Such an approach will not only prevent the development of unpleasant situations, but also ensure the achievement of the goal, no matter how unattainable it may seem.

Be sure to read about it

Home workouts are different. To such exercise we can include a morning 30-minute exercise and, as well as active cardio.

The fast pace of life leaves little time for personal space. Home, family, work or school make girls put aside their dreams of a slim and toned body to the back. Financial difficulties or lack of time does not allow you to go to the gym. But even in such a situation, you should not despair, because you can successfully train at home. It is only necessary to allocate 30-40 minutes a day to improve your figure, and the result will be an elastic and hardy body. Regularity, adherence to a training plan and rest are important for exercising at home.

What muscle groups to pump?

Girls with overweight during training, it is better not to focus on certain muscle groups. The muscles of the whole body should be pumped, thus, uniform burning of the fat layer is ensured. Training should begin with a warm-up, in which all muscle groups must be prepared for the load. Then comes the aerobic part, no matter what the exercises are. The main thing is the intensity and preparation of the heart for a power load.

At normal weight it is recommended to start pumping the muscles of the hands. To do this, you can use an expander and dumbbells for 2 kilograms. And when push-ups in a prone position, the pectoral and spinal muscles are strengthened in parallel. The most difficult thing is to pump the press, for him it is important not only regular load, but also its gradual increase. upper muscles the press swings perfectly by lifting the upper body from a prone position. Effective exercise for lower press: lying on the floor, simultaneously raise both legs. In this case, you can not lower your legs to the floor, maintaining the tension of the press. The leg muscles swing the easiest, they are used to being in good shape and ready for serious loads. Therefore, regular squats can be done with weights. And if you still wear a backpack full of books, you can strengthen your back.

What is important for beginners to know?

Training at home should not be treated as exhausting hard labor. It is better to set yourself up in a positive way, and strive to do the exercises with pleasure. After all, playing sports will not only improve the appearance, but also get rid of extra pounds, but also will allow you to feel lightness and self-confidence. Girls who are just starting to get involved in training should not immediately give their muscles an excessive load. You need to start with light exercises, bringing the execution technique to automatism. And only after that do more approaches, increasing the load.

Often beginners make a mistake due to which the possible result of training disappears. It's about negligence in training. If you have already decided to go in for sports, then the training plan should be followed. In this case, there is no place for laziness and bad mood, which is most often the reason for missing classes. You should set aside only 3-4 hours a week, work productively on certain days, and slender body secured. Doing sports without proper nutrition and compliance water balance wasted time. For greater self-confidence, beginners are advised to record workouts in a notebook, displaying the exercises done, the number of runs and approaches in it.

Warm-up technique

It is important to warm up the muscles and joints well during the warm-up. Carry out a set of rotational movements with each part of the body. Start with the shoulders, elbows and hands, and end with knee joints and feet. Also, do not forget to warm up your back and lower back: tilting to the side and rotating the body.

Example of a training program

Must have basic set dumbbell and fitness bar

1. Monday (legs and biceps):

• Deep squats - 15 times 3
• – 20 by 2
• Dumbbell bench press, in a sitting position - 15 times 3
• Mahi arms to the sides with dumbbells or weights - 10 times 2
• Squats with dumbbells - 15 times 3

1. Wednesday (chest and triceps):

• Push-ups from the floor - 10 times 3
• Lifting dumbbells up from a prone position - 30 times 2
• Push-ups on a chair - 15 times 3
• – 30 sec. 2-3 times
• Reverse twists - 15 times 3

1. Friday (back and abs):

• Squats with dumbbells - 15 times 3
• Twisting - 30 times 2
• Raising the legs in a prone position - 20 times 2
• Fold - 15 times 3
• Exercise "superman" - 15 times 3

1. Sunday (butt and thighs):

• Squats - 30 reps, 2 sets
• Exercise "heel to the ceiling" - 30 times on each leg, 2
• Leg swings in the lateral position - 40 times 2
• Lunges with dumbbells - 15 times 3
• Deadlift - 25 times 2

After strength training, to reduce body weight, it is necessary to conduct a fat burning workout. At home, step aerobics is best suited. Cardio training in duration should be at least 50-60 minutes, only with such a long load the body burns excess fat. With its help, not only kilograms go away, and muscle tone increases, but also the cardiovascular and respiratory systems are strengthened.

Basic training rules

1. Power load - 3-4 times a week, fat burning can be done daily.
2. Duration of training (strength and cardio) - 1.5 hours.
3. The time of classes is selected individually. It doesn't matter if it's morning or evening, the main thing is physical recovery and motivation.
4. Training necessarily begins with a warm-up, and ends with a hitch.
5. After eating, 2 hours should pass, only then you can start the exercises.
6. Increase the number of repetitions is necessary in case of easy execution.
7. Girls are not recommended to use dumbbells heavy weight, 2-3 kilograms each is an ideal load.
8. You can not miss the scheduled classes, otherwise you will have to start all over again.
9. You can not overload the muscles, their growth and strengthening occurs during moments of rest and recovery.
10. Nutrition is 80% success.

Any girl will like to train her body without leaving home. This is not only economical in terms of finances, but also allows you not to think about your complexes. With excessive fullness, not every young lady agrees to burn calories in the company of beautiful and fit rivals who are frequent visitors to the fitness club. From time to time, home workouts will become a habit, without them the body and soul will be bored. The main thing is to believe in your own strength and strive to improve yourself, creating the image of a beautiful and independent girl.

Choose a time for weekly planning. In order to find windows in your schedule for each upcoming week, get yourself a calendar; you will need no more than 15 minutes to organize your schedule. To remind yourself of your appointment time, make sure this information is on a calendar that you're likely to check every day.

• You can choose the calendar that suits you: Google calendar, your personal calendar on your phone, or the good old paper version. You can use other suitable forms to plan your weekly schedule: PDA, diary or spreadsheet.

Write down everything you do for a week. Fill in everything that takes time for you that you can remember.

• Are you or someone in your family going to the dentist? Booked a hairdresser? Need to finish a project?
• Write it all down.

Carefully study the free time windows during work or meetings. It is during these windows that you will be able to do your daily workouts.

• Highlight open windows of time. Define rotating time slots to tailor your workouts to your available time. The more time you have, the better. No matter what time slots you have, there are ways to fit your lifestyle:
  • 60 minutes or more?
  • 50 minutes
  • 40 minutes
  • 30 minutes
  • 20 minutes
  • 10 minutes

For optimal results, set aside 30 minutes of cardio 3-4 times a week. Many people consider cardio challenging task because they do too much cardio. That's right - too much! To achieve most fitness goals, you will need 20 to 30 minutes of cardio three times a week at your target heart rate. This means you can change, jump into your running shoes, and complete your cardio workout in a total of 30-40 minutes!

• Make sure you choose what you want to do. Choosing something you don't enjoy doing can make it hard to motivate yourself to do cardio.
• Write "cardio workout" on free time in the range of 30 to 40 minutes. Go ahead, fill in 3 of these intervals:
  • If your knees are bothering you, choose an exercise bike, elliptical trainer or swim.
  • Are you drawn to a brisk walk or run in your area?
  • How about that staircase in the office? Climb up and down it in the allotted time.
  • Do you prefer classes at a local club or city hall?
  • Under the video in your living room?
  • Don't know what you like? Try a few different options and find what works best for you.

Set aside 30 minutes for strength exercises at least three times a week. This first step is often the hardest to take. Make yourself responsible by signing up for personal training or exercising with a friend. 30-40 minutes of strength training is optimal time. However, you can do some exercises for as little as 10 minutes if you are willing to optimize those short bursts of free time.

• Prepare a set of dumbbells that can be placed under the table.
• Place some expanders different types in a drawer for quick access.
• Bookmark some cool workout videos on YouTube.

Limit yourself to three 30-minute workouts. If you choose ten-minute blocks, make sure you do three of these. short workouts for one day.

Study your schedule carefully.

• Do you manage to find time for 3 cardio workouts of 30 minutes each during your week?
• How did you deal with strength training? Have you planned at least three 30 minute workouts?

To all those who like to sip iron or just passing by, hello! Today, in this article, we will talk with you about a very important topic for people who are just starting their journey into the iron world,. It will be about correct compilation such an integral component as a training program in the gym. The training process will be chaotic, not correct, if there is no clearly thought-out plan of your actions.

Each goal is achieved sequentially when a person follows a certain plan, whether the goal is to get rich or, in our case, to build a beautiful, sculpted and aesthetic physique. If a person has a plan, it makes it easy to concentrate on his goal and go towards it. Without right approach to his training, the athlete will stagnate in one place, and there will be almost no result. The training program and management will help you determine the effectiveness of the program itself, track the results, and if they are not satisfactory or absent at all, change the program. In a word, experiment. We have already talked about the importance of a training diary in the training process itself, and our today's topic was also mentioned. But in that article, I briefly described the basic principles. In this article, I will try to explain and analyze these principles in as much detail as possible, as well as give recommendations so that a person knows how to write a training program.

IDEAL PROGRAM AND TRAINING SPECIALIST

The vast majority of beginners firmly believe in the existence of some kind of training program that will help them become big and strong in a short time. Coming to the gym after the winter, with the goal of “pumping up until the summer”, is a direct proof of this. ATTENTION! There is no such training program, there is only hard work on yourself. Miracles, at least in bodybuilding, do not happen. It takes years to build a good, athletic physique, but the result is worth it.

As practice and observations in different gyms show, most coaches give the same program to absolutely everyone, making small changes that depend on different aspects. In principle, if the coach is good, like, and knows a lot about his business, this is not so bad, because even an experienced coach is not able to immediately create an ideal training program for you. This is easily explained by the fact that you need to experiment, adhering to the basic criteria. Of course, if you are a beginner, the coach will never tell you to do or immediately. On the first couple, he will be eliminated from the training split dangerous exercises and will give you some exercises in the simulators, for example:, push-ups on the uneven bars, etc. At the initial stage, the main goal of training will be to prepare the athlete's body for heavy loads, so to speak, "strengthening the physique." In general, the main thing is that the coach is good and does not give you, as training plan complete nonsense. To avoid this, today we will try to clearly explain to you what's what.

TRAINING FREQUENCY AND MUSCLE GROUP RECOVERY

How to make a training program? First of all, you need to decide on the frequency of training and the frequency training of a particular muscle group. In order for you to understand everything better, I will explain clearly. Our body is made up of large and small muscle groups. Large ones include: chest, back and of course legs. Small muscle groups: trapezius, deltas, triceps, biceps and so on. Logically, because of their size, large muscles take much longer to recover than small muscles. Therefore, the recovery will take more than one day. As muscles increase in size, they need more time to rest and recover. Also, the recovery period depends on the load that you get in training. The more stress, the more time it takes to recover. It's all theory backed up by logic and science.

Of course, this information is not really needed at the initial stage, but in order to train correctly in the future and not make commonplace mistakes, I advise you to devote more time to reading such information. She will be very useful!

When it comes to recovery, everyone has their own opinion. But for the most part, one muscle group should be trained once a week. Thus, there will be enough time for the muscles to rest and recover. According to this principle, many mass training programs are built. There are, of course, five-day, six-day ones. But this already applies to more experienced athletes and professionals.

DURATION OF THE TRAINING PROCESS AND REST BETWEEN SETS

Usually, the duration of the training is one hour. This time is enough to train all the muscle groups that the athlete has planned. There are many types of training programs: circuit training, training with application and so on. With this variety, the break between sets is slightly different, but since we are talking about a standard workout, the desired rest period is no more than 2 minutes. It's better to settle down in 1 minute, so you expand the range of exercises that you can do in one hour. To train so intensively, it must be appropriate. If you eat poorly, then you will need more time to recover between sets and the exercises themselves, and this already reduces the effectiveness of the training, not to mention the reduction in working weight.

WHICH SPLIT TO USE?

Beginners can use . This is the standard option for the training program. Split, translated into Russian means "splitting", that is, using this term in bodybuilding, it means the distribution of individual muscle groups according to training days. For example, if we consider the standard option: Monday - chest, triceps; Wednesday - back, biceps; Friday - legs, shoulders. As for Friday, I think it's better to set aside a separate training day for training the shoulders, and on leg day, train the legs and calves. In principle, a beginner can work out several muscle groups in one workout, because for beginners, the recovery process is faster than for experienced athletes. This is due to the fact that muscle tissue new ones have less.

For especially thin athletes (hardgainers or), you can train the whole body in one workout, as they recover much faster than everyone else.

WHICH MUSCLES SHOULD BE TRAINED TOGETHER AND IN WHAT ORDER SHOULD I DO IT?

There are many opinions about which muscle groups to pump together. We have already mentioned the standard option: Monday - chest, triceps; and so on ... There are athletes who pump, that is, those muscle groups that are parallel to each other, for example, biceps and triceps, chest and back. According to this principle, Arnold Schwarzenegger himself liked to train.

As you become more experienced, you can try different workouts. Bodybuilding is a sport in which you need to look for your own training method so that it suits you, constantly experiment, also preventing the muscles from getting used to the load.

Suitable for beginners standard workout: back - biceps, chest - triceps, legs - shoulders.

So that you understand in what order you need to train the planned muscle groups, we will analyze a little theory. Each muscle group has its own functions. There are pushing groups: chest, triceps, deltas; there are biceps and back, which perform the function of "traction". Also, don't forget to mention the legs. If you start your “chest, triceps” workout with triceps, this will be a bad idea, since they perform the same pushing function, the triceps will get tired beforehand, and you will not be able to work out the chest productively.

Remember one thing Golden Rule: large muscle groups need to be pumped at the beginning training process . Naturally, when they say "at the beginning of a workout", it means after a thorough and.

As for the legs, this is the largest muscle group in the human body, and in my opinion, as I said at the very beginning, it is better to set aside a separate training day for leg training.

HOW TO CHOOSE EXERCISES FOR TRAINING

There is nothing complicated here. There is no need to invent any exercises, everything has already been done. In the “ “ section, we have provided many prototype programs and exercises along with them, which you can use and adjust in the process.

CONCLUSIONS AND WISHES

As you may have noticed, regarding all of the above, the selection of a training program for each person is carried out individually, based on physical indicators etc. I hope you understand how to properly approach the preparation of a training program. If you don't have a trainer in the gym, it's entirely possible to do the analysis yourself and create a training program that works for you based on your goals, experimenting and making adjustments to the program afterwards. But it is best to consult with experienced coach who tell you what to do and how to do it right. The most important thing is to do everything wisely and not take any mega programs of professionals and the like. Good luck with your workout routines!

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An analysis of the exercises can be found under the program.

Monday

1. Joint warm-up. Tilts and turns of the head, rotation of the shoulders, elbows and wrists, tilts of the body to the sides and forward, rotation of the pelvis, extension of the hip to the side, rotation of the knees and feet. Perform 10 rotations (tilts) in each direction. The entire warm-up will take no more than 5 minutes.
2. warm up(performed intensively):
   • Jumping Jacks - 30 seconds;
   • running in place - 30 seconds;
   • jumping rope - 100 times.
3. Power block:
   • classic push-ups - three sets of 10 times;
   • dumbbell press up - three sets of 15 times;
   • tilt dumbbell row - three sets of 10 times for each hand;
   • squats - three sets of 20 times;
   • lifting the pelvis on one leg - three sets of 10 times on each leg;
   • lifting the body on the press - three sets of 20 times;
   • boat - 3 sets of 10 times;
   • plank classic - hold for 30 seconds, three sets.
4. Stretching. Do all stretching exercises for 30 seconds.

Tuesday

1. Joint workout.
2. Warm up.
3. Circuit Workout #1. Do exercises at a measured pace, try not to stop and keep rest to a minimum. Perform six rounds of the following exercises:
   • 5 push-ups;
   • 10 body lifts on the press;
   • 15 squats.
4. Circuit training number 2. This workout is done on time using the Tabata protocol. You do as many exercises as you can in 20 seconds, then rest for 10 seconds. You need to complete six circles. That is, you set a timer for 3 minutes and start.
   • burpee;
   • climber;
   • squats (first try jump squats, if you don’t have the strength to continue, do regular ones).
5. Stretching.

Wednesday - rest

Thursday

1. Joint warm-up.
2. warm up.
3. Power block:
   • reverse push-ups - three sets of 10 times;
   • lunges - three sets of 10 times on each leg;
   • standing dumbbell swings - three sets of 10 times;
   • lifting the pelvis with support on the bench - three sets of 10 times;
   • breeding dumbbells in an incline - three sets of 10 times;
   • leg raises on the press - three sets of 20 times;
   • boat - three sets of 10 times;
   • classic plank → side plank in right side→ classic plank → side plank to the left side - hold each for 30 seconds.
4. Stretching.

Friday

1. Joint workout.
2. Warm up.
3. Circuit Workout #1. Perform exercises at a measured pace, try not to stop and keep rest to a minimum. Perform six rounds of the following exercises:
   • 5 push-ups with a wide setting of hands;
   • 5 reverse push-ups;
   • 10 squats with jumping;
   • 30 seconds plank + 30 seconds rest.
4. Circuit training number 2. You do as many exercises as you can in 30 seconds, then rest for 30 seconds. Do two rounds:
   • burpee;
   • jumping rope;
   • climber;
   • jumping jacks;
   • alternation of legs in a lunge.
5. Stretching.

Saturday and Sunday

Rest and recover. You can either stretch.

Strength block home workout program

Push ups

This universal exercise for pumping triceps and pectoral muscles. Try to do push-ups right away: elbows are at a 45-degree angle, abs and buttocks are tense, and the body is a straight line.

If you cannot complete full push-up lying down, put your feet on your knees. It happens that it’s difficult for you to do push-ups on your legs, but it’s too easy on your knees. In this case, do as many push-ups as you can in the lying position with, and then go to your knees.

In push-ups with a wide setting of hands, the emphasis is shifted to the pectoral muscles, and the triceps receive less stress.

Reverse push-ups

This exercise also helps to work out the triceps and pectoral muscles. Turn your back on a static support, such as a chair, place your hands on it with your fingers facing you, and do push-ups.

You can bend your legs to 90 degrees or straighten them completely, the latter being more difficult. Try to lower yourself until your shoulders are parallel to the floor. But do not overdo it with depth: this can result in injury.

This exercise allows you to work out the middle deltas. Spread your arms, slightly bend your elbows, do not raise your shoulders.

If you do not have dumbbells (small dumbbells cost about 200-300 rubles, stacked ones are more expensive, but you can buy them by hand), take one and a half or two-liter bottles of water. Of course, this is a small weight, but for a start it is enough.

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This exercise engages the back bundles deltoid muscles. Take dumbbells or water bottles, bend over so that the body is almost parallel to the floor, bend your elbows slightly and spread your arms.

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Take dumbbells or water bottles in your hands, bend your elbows, raise the dumbbells just above shoulder level and turn your palms away from you - this initial position. From it, you squeeze the dumbbells up and lower them back.

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This exercise works latissimus dorsi back. Take a dumbbell or a water bottle, find a stable and long enough support, for example two standing nearby chair.

Take the weight in right hand, go to the support, put on it left leg bent at the knee, and left hand. Lower your hand with weighting down, and then pull it to the belt, feeling how the back muscles tense.

You can not put one foot on the support, but simply lean on your hand. The main thing is to tilt the body well. The closer to the parallel with the floor, the better the latissimus dorsi muscles are loaded. Otherwise, more load goes to the rear deltoid muscles.

Squats work well on the front surface of the thighs and gluteal muscles. Try deep, but at the same time keep your back straight, do not lift your heels off the floor, spread your knees. Turn your toes 45 degrees.

Lunges also work well on the gluteal muscles and quadriceps. At home, it is more convenient to perform them on the spot. Take a step forward, touch the floor with the knee of your back leg and return to the starting position.

The angle at the knee of the forward leg should be 90 degrees. Make sure your knee doesn't go past your toes.

This exercise well loads the gluteal muscles. Lie on the floor on your back, bend one leg at the knee and put it on the heel, straighten the other. Raise and lower the pelvis, feeling how the gluteal muscles tighten. Then switch legs.

Another activation exercise gluteal muscles. Lean your shoulders on a sofa or chair, bend your knees, put your feet on the floor. Raise your pelvis so that your body is parallel to the floor, and then lower yourself.

It's popular and effective exercise to work out the rectus abdominis. Lie on the floor, put your legs bent at the knees on a raised platform. Adjust the height so that the angle at the knee is 90 degrees. Perform the exercise by raising and lowering the body.

This exercise works the lower part of the rectus abdominis. Lie on the floor on your back, raise your legs and bend them at the knees at an angle of 90 degrees - this is the starting position. Lift your pelvis off the floor and lift your legs up, then lower back to the starting position and repeat.

Stand in an emphasis lying, hands are located strictly under the shoulders. Tighten your abs and buttocks so that the body stretches in one line. Hold this position for the specified amount of time. The photo above shows two positions: on the left - a regular plank, on the right - a side plank. You can combine them.