HOME TRAINING program (NO WEIGHTS NEEDED) / 6weeks / by CoachJT
Jacopo "JT" Terenzi
Bodybuilding, Personal Training, Women's TrainingThis amazing HOME TRAINING program is scientifically designed to be effective on your body using NO WEIGHTS! Just your body and the force of gravity!
It's 6 weeks / 4 times a week plan + multiple optional workouts
2 days a week are going to be STRENGTH workouts
2 days a week are going to be CARDIO workouts
Enjoy this program in the comfort of your home, garden, or maybe on the beach! Without spending any other money on equipment.
A1
Air Squat
4 x 5
A2
Air Squat
4 x 5
A3
Wall Sit
4 x MAX
B1
Reverse Lunges
4 x 15
B2
Single Leg Glute Bridge
4 x 15
C1
Push-Up
4 x MAX
C2
Shoulder Taps
4 x 20
D
Bench Dips
4 x 10
Circuit
A
TABATA 20" work : 10" rest x 8 rounds -CRUNCH -GLUTE BRIDGE -SIDE PLANK RIGHT -SIDE PLANK LEFT
Circuit
B
TABATA 20" work : 10" rest x 8 rounds -LEG RAISE -PLANK -JUMPING JACKS -HOLLOW
Circuit
C
45" WORK : 15" REST -CRAB WALK -SKIP -MOUNTAIN CLIMBERS -YOGAPUSHUP -1 MINUTE REST X 3 SETS
Circuit
D
TABATA 20" work : 10" rest x 8 rounds -CRUNCH -GLUTE BRIDGE -SIDE PLANK RIGHT -SIDE PLANK LEFT
Circuit
E
TABATA 20" work : 10" rest x 8 rounds -LEG RAISE -PLANK -JUMPING JACKS -HOLLOW
A
Cardio
A1
db Glute Bridge
3 x 20
A2
frog pump
3 x 20
B1
Single Leg Hip Thrust
3 x 15
B2
Single Leg RDL
3 x 15
C1
Pike Pushup
3 x 15
C2
PRONE Y W T A
3 x 0:10
D
BENCH TRICEPS BW EXTENSION
4 x 1
Circuit
A
40" WORK EACH EXERCISE 30" REST AFTER TWO EXERCISE -CLAMSHELL PLANK RIGHT -CLAMSHELL PLANK LEFT -30" REST -PLANK SQUEEZE PILLOW BETWEEN LEGS -RUSSIAN TWIST -30" REST -ALTERNATE LEG RAISE -SIDE HEELS TOUCHES -1MIN REST X4 TIMES
Circuit
B
1 MINUTE WORK -WALKING LUNGES -SQUAT JUMPS -FULL CRUNCH -TOE TOUCHES -1 MINUTE REST X4 TIMES
A
Cardio
Jacopo Terenzi
Professional Strength & Conditioning Coach in Rugby and Tennis.
