The Best Home Workout Without Equipment [ Video ]

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[td_smart_list_end]Home workouts can be a lifesaver, especially in times when you cannot get to the gym. after I provide you with  Beginners Workout For Women at Home in last week,In this article, I’m going to give you a complete home workout routine with all sets and reps included to help you to build muscle regardless of whether or not you ever step foot in a gym. The key to the effectiveness of this Best Home Workout Without Equipment is that it pairs exercises together in a way that allows you to train to greater overload than would be possible if you stuck with one single exercise, and it will keep the workouts brief at the same time.

Before you start, you may want to have a look to some of the fundamental of food nutritions that is a must to know before any diet or exercise plan.

home workout plack man

What this Home Workout Without Equipment include :

This home workout consists of not one but two complete total body workouts. The first, workout A, is to be performed on Monday and Friday of week 1. Workout B is to be performed on Wednesday. In week 2, this is flipped so that A is performed once on Wednesday and B is performed on both Monday and Friday. You can continue to alternate the workouts in this way if you decide to do this for longer.

The following table show the weekly distribution of the workout :

best home workout routine

Note : This workout in home is going to allow you to hit your total body in under one hour.

Workout in home routine

With this being the goal, the idea is not to try and hit each muscle with too many individual exercises since this could lead to an excessively long workout and potential for doing too much in the given workout. Instead, we select the exercises based on movement patterns that we know we want to hit to accomplish our goal of building muscle everywhere.

These patterns are broken down below and the exercises included in each are shown.

Keep in mind, there are two complete versions of each workout to be sure that the beginners and more advanced trainees can follow this program and get results from it.

Hers is how to do the Home Workout Without Equipment  Workout A :

In workout A, we have 6 different circles , each circle with specific exercises that train different muscle of the body as following :

Home Workout Without Equipment [Workout A]

Circle 1. SQUAT / ANTERIOR

(1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

  • Alt. Single Leg Box Squats

(use low box if advanced / higher box for beginners)

Alt. Single Leg Box Squats
Alt. Single Leg Box Squats
  • 1/2 Bottomed Out Squats (to failure) 

1/2 Bottomed Out Squats home workout
1/2 Bottomed Out Squats
  • Jump Squats

    Jump Squats home workout
    Jump Squats

    Alt. Single Leg Box Squats (use low box if advanced / higher box for beginners)  >> 1/2 Bottomed Out Squats (to failure) >>Jump Squats

  • Circle 2. UPPER PUSH

    (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED

  • Handstand Pushups OR Power Pushaways  

Handstand Pushups (advanced)
Handstand Pushups (advanced)
Power Pushaways (beginners)
Power Pushaways (beginners)
  • Rotational Pushups OR Knee Rotational Pushups

Rotational Pushups (advanced)
Rotational Pushups (advanced)
Knee Rotational Pushups (beginners)
Knee Rotational Pushups (beginners)
  • Cobra Pushups (long head contracted) OR Knee Cobra Pushups

Cobra Pushups (advanced)
Cobra Pushups (advanced)
Knee Cobra Pushups (beginners)
Knee Cobra Pushups (beginners)

Circle 3. HINGE / POSTERIOR

(1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

  • Alt. Single Leg Heel Touch Squats (use “kickstand” if needed)

Alt. Single Leg Heel Touch Squats
Alt. Single Leg Heel Touch Squats
Alt. Single Leg Heel Touch Squats (bignners)
Alt. Single Leg Heel Touch Squats (bignners)
  • Alt. Sprinter Lunges

Alt. Sprinter Lunges
Alt. Sprinter Lunges
  • Plyo Sprinter Lunges

–  jump from higher position if more beginner

Plyo Sprinter Lunges
Plyo Sprinter Lunges

Circle 4. UPPER PULL

(1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

 

  • Pullups OR Seated Pullups

Pullups for advance
Pullups for advance
seated Pullups beginners
seated Pullups beginners
  • Human Pullovers OR BW Sliding Pulldowns

Human Pullovers for advanced
Human Pullovers for advanced
BW Sliding Pulldowns
BW Sliding Pulldowns for beginners
  • Inverted Chin Curls

Inverted Chin Curls
Inverted Chin Curls

Circle 5. ABS

(1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

  • Reverse Corkscrews

Reverse Corkscrews
Reverse Corkscrews
  • Black Widow Knee Slides

Black Widow Knee Slides
Black Widow Knee Slides
  • Levitation Crunches

Levitation Crunches workout
Levitation Crunches workout

Circle 6. CORRECTIVE

  • Angels and Devils

Angels and Devils workout
Angels and Devils workout

for Workout A , please complete 1-2 rounds of the above exercises .

Total Workout Time : 30 – 50 Minutes .

Home Workout Without Equipment [Workout B]

Hers is how to do the Home Workout Without Equipment  Workout B :

all circles in workout B must done 2-3 rounds .accept ABS and corrective circles as shown below.

Circle 1. HINGE / POSTERIOR

  • Slick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg)

Slick Floor Bridge Curl
Slick Floor Bridge Curl
  • Long Leg March

Long Leg March workout
Long Leg March
  • High Hip Bucks

High Hip Bucks workout
High Hip Bucks

Circle 2. LUNGE / ANTERIOR

  • Alt. Crossover Step Ups Alt

Alt. Crossover Step Ups Alt
Alt. Crossover Step Ups
  • Reverse Lunges Split

Reverse Lunges Split workout
Reverse Lunges Split
  • Squat Jumps

Squat Jumps workout
Squat Jumps

Circle 3. UPPER PUSH

  • Variable Wall Pushups OR Knee Decline Pushups to Knee Flat Pushups Alt.

Variable Wall Pushups workout
Variable Wall Pushups
Knee Decline Pushups to Knee Flat Pushups Alt workout
Knee Decline Pushups to Knee Flat Pushups
  • BW Side Lateral Raises (from knees for beginners)

BW Side Lateral Raises workout
BW Side Lateral Raises
  • Tricep BW Extensions (long head stretch)

Tricep BW Extensions workout
Tricep BW Extensions

Circle 4. UPPER PULL

  • Chin Ups OR Seated Chin Ups

Chin Ups workout
Chin Ups for advance
Seated Chin Ups beginners workout
Seated Chin Ups beginners
  • Inverted Rows

Inverted Rows workout
Inverted Rows
  • Back Widows

Back Widows workout
Back Widows

Circle 5. ABS

  • Ab Halos

Ab Halos workout
Ab Halos workout
  • V-Up Tucks

V-Up Tucks workout
V-Up Tucks
  • Sit-Up Elbow Thrusts

Sit-Up Elbow Thrusts workout
Sit-Up Elbow Thrusts

Circle 6. CORRECTIVE

  • Reverse Hypers

    Reverse Hypers workout
    Reverse Hypers

    Total Workout Time : 30 – 50 Minutes .

If you are doing this home workout without equipment just to try it out, then I would suggest you choose the workout A variation. That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan or, even better, alternating A and B on M, W and F each week.

for more workouts , check The 10 Best  Beginners Workout For Women at Home , also another article I have wrote was Unlock Your Hip Flexors programs or Leptitox Supplement

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