Home Workout Program

Monday | January 23, 2017

By Richard Harrison, iGenFIT

WorkoutMost people want to lead a healthier lifestyle and get into better shape. Unfortunately, life’s many demands can occupy more time than we have in a day, so getting to the gym on a regular basis after work, between meals, or when the kids aren’t around, isn’t always an option.

Time, among others, has been a common excuse for people not taking care of their body and regularly exercising. Well, now you have no excuse. Below I’ve provided you with a simple, flexible, progressive workout routine that requires a couple household items, and a resistance band or two. You can do this in your living room while watching television, in your basement, or outside if the conditions permit it.

What You’ll Need:

  • Resistance Bands of Varying Resistance
  • 2 Sturdy Chairs

Difficulty Levels:

  1. Easy
  2. Medium
  3. Hard

Sets and Reps:

  • Week 1 – 3 sets of 10 reps each
  • Week 2 – 3 sets of 15 reps each
  • Week 3 – 3 sets of 20 reps each

 

Directions: Choose a level 1, 2, or 3 exercise from each category. I recommend you master 1 level at a time. Follow along the weekly schedule above. Once you have fully completed level 1 with increases each week, you can begin to mix and match and vary the sets and reps for each category. If you can’t complete each exercise for the given sets and reps during that week, you should continue performing it until you can complete it fully. If you need to look up an exercise for form and demonstration, type the name into YouTube and it will pop up.

 

 Exercise

 

 

Chest

Triceps

Biceps

Shoulders

Upper-Back

Lower-Back 

Glutes

Quads

Hams 

Calves

Abs

Core

1

Pushups Resistance-Band Upright Rows Supermans Air Squats Plank

2

Decline Pushups Resistance-Band Seated Rows Kick-Backs High Kick Step-Ups Lying Leg Raises

3

Pike Pushup Wall-Stand Pushups Resistance-Band Good Mornings Box Jumps Star Crunches

CARDIO: 

5 Min Jump Rope  OR

25 Min Walk OR

15 Minute Jog/Run


Looking For More?

If you’d like more programming, or are looking to get a personalized workout program made for the gym, we will be launching our Lifestyle Series Workout Programs in mid-February. For now though, you can find our FREE 21-Day Challenge program here.

Check back in tomorrow for our post on:

The different types of popular diets and how they can provide you with different results. 

Workout of the Week: At Home, Total Body, No Excuses was originally published on iGenFIT

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