Some people are sure that it is impossible to get in shape in a month even in the gym under the guidance of the most experienced trainer. In fact, in such a short period you can significantly improve your physical fitness if you follow all the rules of proper nutrition and exercise regularly. Of course, you won’t be able to build a body like Arnold Schwarzenegger or lose 50 kg in 4 weeks, but already during this time you can see significant results from your work.
Home training program for 3 months
Now let’s move on to the specifics - a home training program designed for 3 months.
The program includes 2 types of training at home:
Day 1. Lower body workout.
1.1. Squats - 3 sets of 15-20 reps. Rest 2-3 minutes between sets.
1.2. Lunges - 3 sets on each leg for 15-25 repetitions. Rest 1 minute between leg changes. Between approaches (pumping both legs) - rest for 2-3 minutes.
1.3. Wide stance squats - 3-4 sets of 15-25 reps.
The load will go to the gluteal muscles and the back of the thigh.
1.4. Ab crunches - 3-4 sets of maximum reps.
Day 2: Upper body workout.
2.1. Classic push-ups - 15-50 repetitions.
If it’s hard at first, do push-ups from your knees. If the classic stance of 50 reps is easy
2.2. Bent over dumbbell row. 3-4 sets of 15-20 repetitions.
2.3. Lifting dumbbells while lying down (on a bench, chair). 3-4 sets of 15-20 repetitions.
2.4. Pull on cables (you can attach a car cable to a door or to a horizontal bar). 3-4 sets of 15-20 repetitions.
2.5. Biceps with dumbbells standing. 3-4 sets of 10-20 repetitions.
2.6. Triceps exercises - French press with dumbbells lying down. 3-4 sets of 10-20 repetitions.
2.7. Dumbbell press standing or sitting. 3-4 sets of 10-20 repetitions.
Periodicity:
The program is designed for 3 times a week. We alternate days (one day - leg training, the next day - upper body training, then - legs again, etc.).
