Home Workout Program
Monday | January 23, 2017
By Richard Harrison, iGenFIT
Most 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
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.
|Pushups||Resistance-Band Upright Rows||Supermans||Air Squats||Plank|
|Decline Pushups||Resistance-Band Seated Rows||Kick-Backs||High Kick Step-Ups||Lying Leg Raises|
|Pike Pushup||Wall-Stand Pushups||Resistance-Band Good Mornings||Box Jumps||Star Crunches|
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.