Home Workout: Discover Incredible Day-By-Day Workouts, Greatly Increase Your Fitness Level, and Feel More Confident Than Ever

If you can only exercise at home, for whatever reason, it can feel like you won’t be able to accomplish much, especially if you’re used to working out elsewhere. However, working out at home has some advantages, such as: You can exercise on your own terms, whenever it suits you You can get fit in your own time, without adjusting to a group You don’t have to worry about looking silly in front of others There’s no pressure of comparing yourself to others, and if you fail at something, nobody will know You will learn the basics, how to properly do air squats, different types of push ups, deadlift high pulls, thrusters, jumping jacks, double unders, single unders, sit ups, wall sits, kips, planks, and more. You will also learn how to warm up, stretch, do Tabata training, what you’re allowed to do and what’s too risky for you. You will understand what each workout does for your body – and you will enjoy it while you’re getting stronger and more fit each and every day. INTRODUCTION 11 CHILDREN AND ADOLESCENTS FITNESS LEVELS 13 FITNESS TRAINING IN ELDERLY 14 PATHOLOGY PREVENTION THROUGH FITNESS TRAINING 16 TRAINING THROUGH FITNESS ACTIVITIES 21 KNOWING THE BASICS 24 A MATTER OF PRINCIPLE 24 COMPONENTS OF PHYSICAL FITNESS 26 THE PROGRAM 27 DAY 1 27 Air squat workout routines 28 How to do air squats: Proper form and safety 29 Benefits of air squats 30 Who shouldn’t do air squats 30 Hindu push up 31 Metcon-Workout 38 N. 21 - sumo deadlift high pull 38 Here are 5 benefits of Sumo Deadlift High Pulls. 39 Read on to find out why this exercise is so perfect for your development 39 Full Body Conditioning 40 Increased Metabolic Functioning 40 N. 21 Thrusters 41 How To Do The Barbell Thruster 41 How to Do The Dumbbell Thruster 42 How To Do The Kettlebell Thruster 42 How To Do The Single-Arm Thruster 42 N. 9 Burpees Lateral 43 N. 15 Sumo Deadlift High Pull 44 How to Do The Dumbbell Thruster 45 N. 15 Burpees Lateral 45 N. 9 Sumo Deadlift High Pull 46 N. 9 Thruster 47 How to Do The Dumbbell Thruster 48 N. 21 Burpees Lateral 48 DAY 2 50 N. 10 Walk-Out Push Up 50 Take It Back! 50 Points to remember: 52 20 alternating lunges 52 20 glute bridge 53 Active Bridge Lifts 55 Metcon* - Workout 55 3. Behold the Goblet Squat 57 Diamond to standard push up 57 Why are Diamond/Triangle Push-Ups So Hard? 59 3. They're perfect push- for shoulder 59 How to Do Diamond Push-Ups for Beginners 60 Why Diamond Push Are An Amazing Exercise 60 DAY 3 61 N. 20 Jumping Jacks 61 How To Do Jumping Jacks 61 Existing risks? 61 Jumping jacks and pregnancy 62 N 10 Hindu Push Ups 62 Stretch out before push-up with the Hindu. 63 Phase 1: Get in the push-up position at the start. 64 Air Squat 69 N 100 Double Unders 70 How to do Double-Unders 70 COMMON DOUBLE UNDER MISTAKES AND HOW TO FIX THEM 72 N. 50 Burpees 74 DAY 4 75 How to do Tabata training 75 Rope Jump (lateral jump without rope) 81 Amrap Workout 16’ 83 The Start 83 The Swing 84 The Lockout 85 The Return 87 How High to Swing 88 The Finisher 88 3 handstand push up 90 How to DO A Strict Handstand Push-Up: 90 N. 30 Double Under (60 Single / 30 Mountain Climber Without Rope) 93 N. 60 Single Under 94 Benefits 95 COMMON MISTAKES 96 N. 10 Pistol Squat Alternate 97 STEP 1: Maximize Your Mobility 97 3x10 Triceps Over The Head 99 Day 5 100 How To Do Jumping Jacks 101 10 AIR THRUSTER (SIMPLE THRUSTER ) 101 METCON: Table pull up 103 Advantages 104 Activities 107 TRADITIONAL SITUPS 108 Strength ball situps 110 V-sits 111 DAY 6 112 Warm up: 3 round: 8 step up alternate 112 The Wall Sit – 3 Reasons Why and How To Do It Right 114 Advantages To The Wall Sit 114 THE WALLSIT CUES 115 10 JUMP SQUATS 117 Bounce Squat Benefits 118 DAY 7 119 Warm up: Air squat 119 HINDU PUSH UP 120 Stretch out before push-up with the Hindu. 121 Phase 1: Get in the push-up position at the start. 122 Phase 2: Lift your rear in the air. 123 Phase 3: Breath in deeply. 124 Move4 : Bend the knees and lower the shoulders. 124 Move 5: Arch the lower and upper sides. 124 STEP 6: Keep your arms straight and lookup. 125 STEP 7: Back to start position. 125 STEP 8: Just repeat 126 75 SUPERMAN 127 120 AIR SQUAT 127 How To Do V-Ups 128 What Muscles Do V-Ups Work? 129 V-Up benefits 129 90 AIR SQUAT 129 Cash out: Hollow hold (position) 130 Advantages: 130 Starting the Hollow Body Hold: Tips to build up the empty body position 131 Propelled Hollow Body Hold 131 Arch Hold (Superman position) 132 DAY 8 132 Warm up: 3 round: 20 j. jack 132 How To Do Jumping Jacks 133 10 lunges alt. 133 5 walk out push up 134 Potential Advantages of the Hand Release Push-Up 135 How to Perform the Hand Release Push-Up 137 How to do the overhead lunge 139 5x30” plank (rest as needed) 141 Which are the benefits of Planking? 142 What planks do muscles do? 142 How to make a proper board: 142 DAY 9 143 Warm up: 3 round: 10 hindu push up 143 Stretch out before push-up with the Hindu. 144 Phase 1: Get in the push-up position at the start. 144 Metcon (NO TIME CAP) 200 bottles devil press 146 How to perform the Devil’s Press: 146 DAY 10 147 Warm up: 2 round: 30 j. jack 147 How To Do Jumping Jacks 148 Air squat workout routines 148 2)20” squat bottom position 149 Metcon 50 deadlift (2 x WATER BOTTLE) 151 Sumo Deadlift: 153 30 split jerk (sandbag) 154 The Stance 156 The Receive Position 157 The Lock-Out 159 The Recovery 160 5 Tips to enhance your Split Jerk Technique 160 40 deadlift 162 20 push jerk (sandbag) 162 30 deadlift 162 10 push press (sandbag) 163 Air squat workout routines 163 2)20” squat bottom position 164 DAY 11 165 How to do the Hollow Body Hold 165 Metcon 20 sit up 167 Traditional situps 169 Strength ball situps 171 V-sits 172 15 air squat 173 10 push up 173 Cobra Pose abdominal stretch 175 Cat-Cow stretch 177 Seated side-straddle stretch 179 Chest opener on an exercise ball 180 Cash out: 50 Turkish risers 181 How To Do The Turkish Get-Up 182 Turkish Get-Up Form Tip 183 DAY 12 183 Cash in: 2 k run (if you have opportunity) 183 How To Do Jumping Jacks 184 How To Do Diamond Push-Ups for Beginners 185 15 sandbag thruster 185 How to do Sandbag Thruster: 186 How to do them properly 186 20 pistol alt. 189 STEP 1: Maximize Your Mobility 190 DAY 13 193 Warm up: 3 round 30 j.jack 193 How To Do Jumping Jacks 193 16 Hindu push up 193 Air squat workout exercise 196 90 Single jump 197 Metcon Amrap 30’ 03 hspu strict (/ kip) 197 Tripod Position 198 How to do a Kip 199 How to do a Kip Step by Step 199 Muscles you need for a Kip 201 90 double under (/ 90 singles / 90 skip knees to chest) 202 SINGLE UNDER 204 Cash out: 3x90" Hollow Hold 205 DAY 14 206 Warm up 3 round: 30 jumping jack 206 How To Do Jumping Jacks 207 10 air squat 207 Air squat workout routines 207 Metcon 210 SINGLE UNDER 211 Cash out: 3x15 “books” hold crunches 212 3x15 Superman 213 DAY 15 215 Warm up 3 round 30” hollow hold pos. 215 How to do the Hollow Body Hold 215 20 skip alternate 216 Get Flexible Package 220 15 air squat 222 Metcon: Amrap 16’ 223 20 overhead lunges (crate water) 223 Benefits 225 Step-by-step instructions 225 Thorough Mistakes 226 10 burpees over 226 10 v-up (2 bottles) 227 Cash out: 3 round: Max L-sit hold 20 elevated sumo squat (crate water) 228 Sumo Squat Form Tips 230 DAY 16 230 Warm up: J. Jack 230 How To Do Jumping Jacks 231 HIndu push up 231 Air squat workout exercise 234 Metcon Sandbag step up 234 Feet elevated push up 235 Cash out: 3x20 v-up over 237 How To Do V-Ups 237 CONCLUSION 238