A closed gym doesn't mean you have to hang out! Try this workout at home

For the trainees, the worst thing that could have happened. The gyms closed! While at first glance this may seem like a tragedy that some individuals will find very hard to swallow, it does have some benefits.

Answer the question for yourself, when was the last time (not counting illness and injury) you took a week off from exercise? Or two weeks or even a month? My guess is you can't even remember.

When we exercise, there is a stress response in the body that, when combined with our normal, already pretty stressful, lives, can even have a negative effect on our endocrine system and hormone production, DNA, connective tissues and immune system in the long run and in this extreme amount.

If we add to this the fact that we see the same people all the time, we go to the same environment all the time, we create a kind of stereotype from which sometimes there is no escape.

For these reasons, I don't think that a short break from exercise can affect us negatively in any way, on the contrary! We will come back fresh and full of new energy and motivation to exercise!

On the other hand, I also don't think it automatically means that we should stay at home on the sofa for a few weeks eating potato chips!! On the contrary, we should try new sports, go for walks, use our free time for studying, reading and also leave something for our loved ones, what else would we get out of life?

Gentlemen, for all of you who are looking for something fun to do, we have created a home training plan in two versions - for beginners and advanced.

You can start with the beginner's workout and gradually work your way up to the more challenging version, or - plans/exercises/series - mix and match however you like to create a plan that works best for you!

Training for beginners

This version is ideal for athletes who have 0-2 years of exercise under their belt, or for those who haven't exercised for a long time.

Explanation:

• These are trisets, where you always combine 3 exercises in a row (e.g. A1-A2-A3)
• The number of repetitions is always until failure!!
• A1-A3 = 4-5 sets in total
• B1-B3 = 4-5 sets total
• The transition between exercises is always max 10 seconds
• Always allow a max 90 second break between sets
• For tabata always 20 seconds of work and 10 seconds pause, always choose 1-2 total sets

Plan:

• A1 Drop Lunges, 3x2 second pause while slowing down
• A2 Push-Ups, 3 seconds slowing down
• A3 Scissors
• B1 Glute Bridge, always 10 seconds pause at top position
• B2 Intrascapular Strengthening, 2 positions
• B3 MECA Sit-Ups
• C Tabata - Jump Squats

Advanced Training

This plan is more suitable for more advanced exercisers who have some experience with the workout.

Explanation:

• These are trisets, where you always combine 3 exercises in a row (e.g. A1-A2-A3)
• The number of repetitions is always until failure!!
• A1-A3 = 5-6 sets in total
• B1-B3 = 5-6 sets total
• The transition between exercises is always max 10 seconds
• Always allow a maximum of 60 seconds between sets
• For tabata always 20 seconds of work and 10 seconds of pause, always choose 1-3 total sets

Plan:

• A1 Bulgarian Split Squat, triple contraction in the bottom position
• A2 Push-Ups, legs elevated
• A3 "V" Crunches
• B1 Pistol Squat, regression
• B2 Pike Push-Ups
• B3 "L" Sit-Ups
• C Tabata - HR Burpees - English Burpees with hands off the ground

We hope you enjoy the workout!