Home Workouts

Making the right choice on where you will go exercise is a very important step in reaching your fitness goals . There are many factors to consider that need to be evaluated when deciding  which is one is the best place to exercise at. .   Once you determined what place is best suited for you to go exercise at, you can then focus on building your workout routines .

As you probably know, working out at home has many advantages.  Two of the most obvious are convenience and finances. The expense of a monthly membership, the time it takes to drive to the gym, high gas prices, having no one to watch your kids, can make it tough for most people to consider the gym as best option to get in shape. On the other hand, one might consider a big drawback from working out at home instead of the gym. That of course would be access to weight equipment.

There definitely advantages and disadvantages for both of them. Most gyms have access to all kinds of different fitness   equipment which is a definite advantage to working out there. But are several disadvantages such as registration and memberships fees. It also can be a hassle to drive to and from the gym .  A lot of times the gym can be over crowded, leaving you waiting on someone to finish their sets on whatever equipment it is you need to use .Working out at home on the other hand can relieve you of frustration and save you time and money Convinence is definitely a great benefit to working out at home, but unless you have some knowledge in putting together a good workout program while being able utilize the space and equipment you have access to, working out at home might not be an option for you .

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Filling your house with bulky, expensive weight equipment can take up a lot of space The good news is you really don’t need a whole bunch of weight equipment if your trying to build muscle and get ripped . With the proper workout routine you don’t need to use weights and you can workout practically anywhere in the house. One of the most convenient and effective of workouts is circuit training that consist of both plyometrics and calisthenics combined.

Calisthenics + Plyometrics = Circuit Training

This circuit training workout involves exercises that combine calisthenics and plyometric movements, which makes this exercise great for building muscle, strength, flexibility, and power . Plyometrics involves the development of speed, acceleration, and power. Also referred to as jumping or bounding exercises, plyometrics will increase your overall athletic performance by teaching your muscles to react quickly and explosively . The explosive movement at the end should launch you upward for a split second  . Good examples of exercises that combine both calisthenics with plyometrics are clapping pushups or a squat jumps .

The exercise movements consist of core exercises which will work most of your entire body, which is most effective for building muscle and functional strength. As well as improve your balance, coordination, and flexibility. You will build muscle and lose fat much faster by focusing on your entire body through core exercises then you would by doing isolated movements. The circuit training routine is divided into sets, there are five movements per set. There are not a set number of reps for every exercise movement; instead each movement will last for one minute. Each set will last 5 minutes and there are 4 sets total for the entire routine. There should be no more then 15 seconds rest between each exercise.

 

This will strengthen you cardiovascular conditioning and help burn through a lot of calories . You will try to complete a total of 4 sets, with a minute rest between each one . The five movements performed in the first set, you will perform again in the third set. As with the movements in the second set, you will perform again in the fourth set .

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When doing these exercises, it is important to consider that if you have never have done or been taught how to do even the most basic of exercise moves, such as a pushup, it can be difficult to do correctly . Just remember, quality over quantity. Never substitute gross movements for proper movements. You might not be working as hard while trying to learn the proper form at first, it will take time and patience, but if done correctly you will start to see results a lot sooner . If you do it wrong and keep doing it wrong, you will not see much progress . It’s a good idea to workout in front of a mirror or video record yourself so you point out any corrections that need to be made to your form.

Body weight circuit training should be done 3x a week with Interval Running done twice a week, to achieve the best results to building your ideal body .

You won’t build as much overall strength or muscle mass as you could by weight lifting. However, if done right, working out with your own body weight, is as effective when building a ripped, strong, muscular body as it is with weights .

(Each round last for 5 mins, 1 minute per-exercise. 1 minute rest between rounds. You will complete each round twice consecutively, for a total of 4 rounds. It will look like this. Round 1, rest, Round 2, rest, Round 1, rest, Round 2, finish.)

Beginner

Set: 1

• Prison Squats
• Military Pushups
• Skaters
• Hindu Squats
• Running in place as fast as you can

Set: 2

• Push-Ups
• Split Jump Lunge
• Jump Knee Tuck
• Hindu Pushup
• Mountain Climbers

Advanced

Set: 1

• Wall Walk (Stand a few feet away from a wall with your back facing it. Bend backward into a bridge by walking yourself down the wall with your hands. Try to touch your head to the ground and climb yourself back up again. Repeat)
• Prison Squats (Burpees)
• Hindu Push-Up’s
• Split Jump Lunge
• Mountain Climbers

Round 2:

• Jump Knee Tuck (If you have stairs jump to the highest stair you possibly can. Then run back down and repeat.)
• Claping Push-Ups
• Skaters
• Military Push-Up's
• Running in Place as fast as you can or Punching with Weights (3 to 5 pound dumbbells preferred)

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