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Your first home fitness program … – Sport Chez Soi

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Stephane virgin
Latest articles by Stéphane Vierge (see everything)

Here is the first free home fitness program established by Sport Chez Soi.

It has already been attended by thousands of people (8,400 in July 2019).

Thanks to him, you will gain strength, endurance, energy and muscle definition. In addition, you will lose weight and find renewed energy.

Table des matières

Complete Home Fitness Program for Beginners: PART 1

Have you ever wondered where to start to get back in shape quickly? Have you ever tried before giving up because you had no results?

You are not the only one. Every day, tens of thousands of people go back to fitness or bodybuilding.

And you know what ?

There are as many who give up.

Why ?

Because they see no results.

But this is not inevitable. You are not doomed to fail. You will start right away, and for free, with the first 4 weeks. And you will have your first results quickly. On the way !

Take the fitness highway with the Home Fitness Program

This program is perfectly suited to those who are beginners or who resume sport after a period of stoppage. It can also be used for dynamic warm-up by experienced athletes.

Important reminders

If you have never done sport, or if you have stopped for a long time, take the time to read this important article on resuming sport safely.

You should first consult your doctor if you have a health concern, if you are overweight or if you are over 40 years old.

The first part of this program in 4 weeks, you can follow it in the comfort of your accommodation. Even next to your bed!

What do you need to get started?

Nothing, except maybe a floor mat for a little more training comfort.

How much does it cost ? What slab. This beginner’s program is free. It is designed for 4 weeks, but you may need more time to progress. But this is not a problem. Go at your own pace.

Subscribe now and for free to receive an eBook with 25 exercises to do at home, without equipment. I will never send you spam and your email address will not be given or sold. I hate spam as much as you do!

This first training program will help you get back into shape quickly, but gently.

You are ready) ?

Special features of the Home Fitness Program

Weeks 1 to 4: Focus on core training

As you read in the article on 14 core training exercises, training the muscles of the center of the body is extremely important.

You will start by strengthening your abdominal strap and your lower back muscles. This step is crucial for several reasons.

For example, the muscles involved participate in all of the other exercises. Their training will therefore reduce the risk of injury on other movements. In addition, these exercises will allow you to start lose weight gently.

At the same time, you will start to work the legs and the bust lightly to prepare them for the following weeks.

Important tips for those first few weeks

Intensity if you are a beginner

In order not to get exhausted when you are only recovering from sport, take a rhythm that allows you to speak during training. When you have made enough progress, I will tell you the opposite. But for now, be careful not to push your heart rate too far.

You need to be able to speak comfortably during exercise during your first few sessions. For example, you can count the seconds out loud.

When you are too short of breath, take a break to allow you to catch your breath before starting the next exercise.

Rest assured, you will soon be able to increase the intensity of your exercises.

Intensity if you are experienced

On the other hand, if you use this method to warm up, follow the usual protocol of HIIT Tabata sessions.

Home Fitness Program

Here are the 8 exercises that you will perform during the 4 weeks.

You will find 7 on video on the free app VT Bodyweight and one in the application VT Suspension. If you don’t want to buy the latter, I have attached 2 videos to help you understand the movement.

To time yourself, you’ll find everything you need with the free Android app Tabata Timer for HIIT. I really like the background music during the exercise and the boxer gong at the end or at the beginning.

1. The steam engine

Steam engine

Working the abs, obliques and upper thighs

Watch the video on the free app VT Bodyweight that you probably downloaded or on this YouTube video.

I advise you to place your hands on either side of your temples rather than behind your head. This will avoid pulling on your neck.

2. The plank 1

Board - home fitness program

Strengthening the abdominal strap

This exercise does not require any video since you must not move. Just take the position and keep it until the end of the 20 or 30 seconds. Do not underestimate the value of this exercise.

It is great for strengthening your abdominal strap and helping you get a flat stomach.

3. Prisoner squat

Quadriceps and gluteal training

Go down as much as you can until your thighs are parallel to the floor (not lower). Do not execute this movement too quickly and blow up.

You can watch this video to understand the movement.

4. Knee push up pump

Pectoral and tricep muscles

It is a light version of the pumps. Watch this explanatory video.

If you find it difficult to execute this movement, try to descend less slowly during its execution at the beginning.

5. Cross body knee

Strengthening the abdominal strap

During this exercise, you will advance your knee towards the opposite elbow.

Alternate right leg and left leg with each movement.

6. Rowing

Back and bicep work

If you don’t have suspension straps or from elastic bands For this exercise, use a towel following the example in this video (in English, but you will understand anyway).

If you don’t have a towel, I can’t do anything for you 🙂

7. The bridge (hip raise)

Training of the muscles of the lower back, buttocks and hamstrings (back of the thighs)

Remember to contract the buttocks when you raise the bust. You can also watch this explanatory video.

8. Crunch twist

Working the abs and obliques

Keep your hands on both sides of the temple rather than behind your head so as not to strain the neck.

Try to approach the elbow to the opposite knee without forcing too much. You will also find a variant of this exercise in this video.

Here is the presentation of the program

Week 1

blue dumbbell icon - Home Fitness Program

Warming up : Start with 5 minutes of on-site running and jumping jacks. It will be the same warm-up for the other weeks.

Never leave the warm-up aside, but take care not to force too much during this phase.

During this first week of the program, do a single circuit including the 8 exercises. You will do 3 sessions in the week, for example Monday, Wednesday and Friday. Keep at least one day of rest between each session.

If you downloaded the free Android app Tabata Timer for HIIT, Program 20 seconds per exercise and 30 seconds of rest between each exercise.

Here is the detail of your week 1 sessions:

Exercise n ° 1: Steam engine

20 seconds of movement

30 seconds of rest

Exercise n ° 2: Plate

20 seconds of movement

30 seconds of rest

Exercise # 3: Prisoner’s Squat

20 seconds of movement

30 seconds of rest

Exercise # 4: Pump on the knees

20 seconds of movement

30 seconds of rest

Exercise 5: Cross body knee

20 seconds of movement

30 seconds of rest

Exercise # 6: Rowing

20 seconds of movement

30 seconds of rest

Exercise n ° 7: The bridge

20 seconds of movement

30 seconds of rest

Exercise 8: Crunch twist

20 seconds of movement

IT’S FINISH. CONGRATULATIONS!

Week 2

blue dumbbell icon - Home Fitness Program

Warming up : Start with 5 minutes of on-site running and jumping jacks.

During this 2nd week of the program, you will do 2 circuits of the 8 exercises. You will always do 3 sessions in the week with at least one day of rest between each session.

If you downloaded the free Android app Tabata Timer for HIIT, Program 20 seconds per exercise and 30 seconds of rest between each exercise (like the first week).

Details of your week 2 sessions:

Exercise n ° 1: Steam engine

20 seconds of movement

30 seconds of rest

Exercise n ° 2: Plate

20 seconds of movement

30 seconds of rest

Exercise # 3: Prisoner’s Squat

20 seconds of movement

30 seconds of rest

Exercise # 4: Pump on the knees

20 seconds of movement

30 seconds of rest

Exercise 5: Cross body knee

20 seconds of movement

30 seconds of rest

Exercise # 6: Rowing

20 seconds of movement

30 seconds of rest

Exercise n ° 7: The bridge

20 seconds of movement

30 seconds of rest

Exercise 8: Crunch twist

20 seconds of movement

2 minutes rest

START AGAIN 1 FULL CIRCUIT

Week 3

blue dumbbell icon - Home Fitness Program

Warming up : Start with 5 minutes of on-site running and jumping jacks.

During this 3rd week of the program, you will again do 2 circuits of the 8 exercises. But exercise and rest times will change.

You will always do 3 sessions in the week with at least one day of rest between each session.

If you downloaded the free Android app Tabata Timer for HIIT, Program 25 seconds per exercise and 20 seconds of rest between each exercise.

Details of your week 3 sessions:

Exercise n ° 1: Steam engine

25 seconds of movement

20 seconds of rest

Exercise n ° 2: Plate

25 seconds of movement

20 seconds of rest

Exercise # 3: Prisoner’s Squat

25 seconds of movement

20 seconds of rest

Exercise # 4: Pump on the knees

25 seconds of movement

20 seconds of rest

Exercise 5: Cross body knee

25 seconds of movement

20 seconds of rest

Exercise # 6: Rowing

25 seconds of movement

20 seconds of rest

Exercise n ° 7: The bridge

25 seconds of movement

20 seconds of rest

Exercise 8: Crunch twist

25 seconds of movement

1 minute rest

START AGAIN 1 FULL CIRCUIT

Week 4

blue dumbbell icon - Home Fitness Program

Warming up : Start with 5 minutes of on-site running and jumping jacks.

During this 4th week of the program, you will do 3 circuits of the 8 exercises again. You will keep the exercise and rest times for the 3rd week.

You will always do 3 sessions in the week with at least one day of rest between each session.

If you downloaded the free Android app Tabata Timer for HIIT, Program 25 seconds per exercise and 20 seconds of rest between each exercise.

Details of your week 4 sessions:

Exercise n ° 1: Steam engine

25 seconds of movement

20 seconds of rest

Exercise n ° 2: Plate

25 seconds of movement

20 seconds of rest

Exercise # 3: Prisoner’s Squat

25 seconds of movement

20 seconds of rest

Exercise # 4: Pump on the knees

25 seconds of movement

20 seconds of rest

Exercise 5: Cross body knee

25 seconds of movement

20 seconds of rest

Exercise # 6: Rowing

25 seconds of movement

20 seconds of rest

Exercise n ° 7: The bridge

25 seconds of movement

20 seconds of rest

Exercise 8: Crunch twist

25 seconds of movement

1 minute rest

START AGAIN 2 FULL CIRCUITS

TO DISCOVER : 250 delicious and fast slimming recipes at € 19

Free sports program

This program will change your life, for sure. Hold on and you will get many benefits. I know you are fighters.

In a few months, you will say to yourself: Wow! I did well to put myself in it.

To get the rest of this program and go further in your progress, much further, discover my fast and definitive weight loss program:

I learn to eat to lose weight

Want to go further ?

Subscribe to our free training and receive in a few seconds the guide “25 exercises to lose weight and build muscle at home”

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