Work out without the gym! Workout at home for women

I'll answer dozens of questions at once:YES, A GOOD POSITION CAN BE MAINTAINED, EVEN IMPROVED, WITH A TRAINING YOU DO AT HOME!

In home training, you have to expose the muscles to the appropriate stimulus, but the body has been stimulated to adapt appropriately to the stimulus.

The goal of every workout is to reach maximum exhaustion, where you will no longer be able to do even one extra repetition in a given exercise, so you will always be aiming for failure in at least one of the working sets. The most ideal way is to include full-body workouts in which you target as many muscle groups as possible.

The workouts are designed so that everyone can do them. All you'll need for the workout is your own weight (at this point, many of you ladies are probably terrified :D ) and possibly an elastic band - check out the range of bands below.

Workout n.1 - beginner

On the video: Veronika Doudova

A simple complex at home that everyone should be able to do.

Explanation:

• This is a total complex, where we practice all exercises in sequence
• The number of repetitions is always until failure!! The minimum number of repetitions is 15.
• The transition between exercises is always max 10 seconds
• Always leave a maximum 90 second break between sets
• Do a total of 4-6 sets depending on the feeling and level of training
• If you don't have an elastic band, it's okay, use pet bottles instead for some exercises, or any other external weight

Plan:

• Exercise 1: Squat with overhead expression (pet bottles or anything else can be used as weight)
• Exercise 2: Alternating backward lunges with simultaneous forward lunges with weight
• Exercise 3: Romanian deadlift combined with band back squats*
• Exercise 4: Extended leg curl (with band)
• Exercise 5: Bicycle shortcuts (with band)
• Exercise 6: Women's push-up with overbends in the down position
• Exercise 7: Transitions from plank to push-up position

* Don't have a band? Use pet bottles, or any other external weight

Workout n.2 - more advanced

Another simple complex to do at home that, again, anyone should be able to do.

Explanation:

• This is a total complex, where we practice all exercises in sequence
• The number of repetitions is always until failure!! The minimum number of repetitions is 15.
• The transition between exercises is always max 10 seconds
• Always leave a maximum 90 second break between sets
• Do a total of 4-6 sets depending on the feeling and level of training
• If you don't have an elastic band, it's okay, use pet bottles instead for some exercises, or any other external weight

Plan:

• Exercise 1: Squat in combination with a back lunge to the side (cross)
• Exercise 2: Chair/box/bed lunges
• Exercise 3: Hybrid push-up*
• Exercise 4: Pelvic raises with band and quarter reps in the overhead position **
• Exercise 5: Tricep push-ups with chair support
• Exercise 6: Biceps pull-ups with elastic band ***
• Exercise 7: Squats with lunges - hold for 30-45 seconds!!!

* Lower down in the men's push-up position, get on your knees in the lower position and go up in the ladies push-up position - if you don't do the exercise, limit yourself to ladies push-ups only

** Raise your hips up, then lower your butt down slightly into a 1/4 movement and go up again into contraction before coming back down, this counts as one repetition

*** Don't have a band? Use pet bottles, or any other external weight)

We hope you enjoy the workout!