Home training system for BEGINNERS

Welcome to the BEGINNERS home training system which needs no equipment for those who are not a member of a gym, on holiday or just chose to workout at home.

The rest in-between sets should be between 45-60 seconds and no more, keep constant muscle under tension and do reps up for 2-3 seconds and down 2-3 seconds - do what you can do, as we all start at different abilities, every rep will lead to beyond previous limits x

This will keep the heart rate going, increase fitness, muscle size and strength and not forgetting fat burn

in-joy

WARM UP AS PER VIDEO

• PRESS UPS (ON KNEES) 2 SETS OF 10 REPS
• DOOR HANDLE ROWS - 2 SETS OF 10 REPS
• CLOSE PRESS UPS (ON KNEES)- 2 SETS OF 10 REPS
• CHAIR DIPS (KNEES BENT) - 2 SETS OF 10 REPS
• SQUATS - 2 SETS OF 10 REPS
• LUNGES - 2 SETS OF 8 REPS EACH LEG
• STEP UPS - 2 SETS OF 8 REPS EACH LEG
• WALL SITS - HOLD FOR 10 SECONDS FOR 3 SETS
• GLUTE KICK BACKS - 2 SETS OF 10 REPS EACH LEG
• SIDE LEG LIFTS - 2 SETS OF 10 REPS EACH LEG
• GLUTE BRIDGE (DOUBLE LEG) 2 SETS OF 10 REPS
• CRUNCHES - 2 SETS OF 10 REPS
• ALTERNATE LEG BICYCLES - 2 SETS OF 8 REPS
• PLANK - HOLD FOR 10 SECONDS FOR 2 SETS

COOL DOWN AS PER VIDEO