10 Best Training Program At Home

Updated on: February 2021

Best Training Program At Home in 2021


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Strength Workouts at Home

With the current economic downfall, gym memberships have become a casualty for families trying to save money. This article will give you a strength workout program that you can do in the comfort of your own home.

Bodyweight Training Strength Program

Level 1 Workout for beginners: ( Rest one minute between sets) This Workout can be performed up to 4 days per week
- Body Weight Squats: 4 sets of 10-15 reps
- Body Weight Squat Hold: 4 sets of 10-15 second holds ( You will sit in a squat position without moving)
- Pushups: 4 sets of 10-15 reps
- Pushup Holds: 4 sets of 10-15 second holds ( You will hold your self up in a pushup position without moving)
- Sit Ups: 4 sets of 10-15 reps
- Walking Lunges: 2 sets of 10-15 reps
- Diamond Pushups: 2 set of 10-15 reps
- Pullups: 4 sets of max reps ( NOTE: If you do not have a pullup bar, perform reverse pushups with feet elevated)

Once you feel comfortable with the volume of the workout you can go to Level 2.

Level 2 Workout ( Rest 45 seconds between sets)
- Body Weight Squats: 4 sets of 25 reps
- Body Weight Squat Hold: 4 sets of 30 second holds ( You will sit in a squat position without moving)
- Pushups: 4 sets of 25 reps
- Pushup Holds: 4 sets of 30 second holds ( You will hold your self up in a pushup position without moving)
- Sit Ups: 4 sets of 25 reps
- Walking Lunges: 3 sets of 10-15 reps
- Diamond Pushups: 3 set of 10-15 reps
- Lateral Lunges: 2 sets of 10-15
- Wide handed Pushups: 2 sets of 10-15 reps
- Pullups: 5 sets of max reps ( NOTE: If you do not have a pullup bar, perform reverse pushups with feet elevated)

Level 3 Workout
- Body Weight Squats: 5 sets of 25-35 reps
- Body Weight Squat Hold: 4 sets of 45 second holds ( You will sit in a squat position without moving)
- Pushups: 5 sets of 25-35 reps
- Pushup Holds: 4 sets of 45 second holds ( You will hold your self up in a pushup position without moving)
- Sit Ups: 4 sets of 25 reps
- Walking Lunges: 4 sets of 10-15 reps
- Diamond Pushups: 4 set of 10-15 reps
- Lateral Lunges: 4 sets of 10-15
- Wide handed Pushups: 4 sets of 10-15 reps
- Pullups: 6 sets of max reps ( NOTE: If you do not have a pullup bar, perform reverse pushups with feet elevated)

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