FREE Home Workout Plan
FREE Home Workout Plan
- Simple training plan
- Kickstart your fitness routine
If you’ve followed RYPT for a while, you will remember my comprehensive home training plans that were shared online. I enjoyed months of having time to record training sessions and interact with others doing home training. Anyway, I decided to create a quick home workout plan that you can enjoy regardless of your fitness level or time commitments. All you will require is motivation, as the exercises are all bodyweight based.
As a disclaimer, you should always seek professional medical help if you have any reservations or injuries prior to commencing exercise. Warm-up and cool downs should be followed and exercises tailored to your own ability level.
WARM-UP: light jog / moderate sprints for 4–5 minutes.
CIRCUIT BASED TRAINING ROUTINE:
EACH EXERCISE SHOULD BE PERFORMED FOR 45 SECONDS > EITHER 30 SECONDS (OR 15 SECONDS RECOVERY, FOR ADVANCED) > NEXT EXERCISE.
ONE MINUTE REST AT END OF CIRCUIT
REPEAT CIRCUIT EITHER 3, 5 OR 8 TIMES. TO MAKE MORE CHALLENGING, COUNT REPETITIONS EACH ROUND.
EXERCISES CAN BE MADE MORE CHALLENGING BY SLOWING DOWN THE REPETITIONS AND / OR ISOMETRIC HOLDS
BODYWEIGHT
SQUATS
V-CRUNCHES
PRESS-UPS (OPTIONAL: USE WALL TO MAKE EASIER)
LUNGES
REVERSE CURLS
STEP-UPS (ONTO BENCH OR STEP)
OVERHEAD PRESS (AVOID IF HIGH BLOOD PRESSURE, USING ANY ITEM AROUND THE HOUSE THAT IS STABLE)
SIDE LUNGES
PLANK KNEE DRIVES (ON KNEES TO MAKE EASIER)
COOLDOWN: LIGHT STRETCHES AND WALK TO BRING TO BRING HEART RATE DOWN
ALL THE EXERCISES ARE AVAILABLE ON THE RYPT YOUTUBE CHANNEL.
The RYPT 60-page beginner’s home workout plan is available with a day by day plan, contact me directly.
RYPT is built around sustainability, moderation and enjoyment. Through the RYPT app, you will be guided every step of the way and have full support too.
If you have any questions about health, fitness, wellbeing, exercise or nutrition please contact me directly for help!
Ross
Owner RYPT.
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