My Training Plan: December 2020
My Training Plan: December 2020
- Discover my training routine
- Home fitness plan
Thankfully for most people, this year is almost over. Remarkably, my last gym session was on the 23rd March and I remember it well. I would never have foreseen circumstances whereby I wouldn’t be a member of a gym for so long but I am still thriving without it.
Admittedly, variety was initially an issue but I have now become adept at altering my training plan sufficiently every 8 weeks.
In my latest instalment. I have opted for a reverse pyramid giant set (you will see what I mean shortly).
It follows a basic structure of:
Exercise A
Exercise B
12 repetitions superset x 2
Rest 45 seconds
12 repetitions superset x 2
Rest 45 seconds
10 repetitions superset x 2
Rest 45 seconds
8 repetitions superset x 2
(Then next two exercises for a total of eight exercises)
Concluding with four supplementary, individual exercises for four sets of ten repetitions).
The weekly structure still follows the same plan:
Monday: chest and triceps
Tuesday: back and biceps
Wednesday: legs
Thursday: Abdominal training
Friday: Shoulders
Saturday: 8 mile run
Sunday: legs and abs based circuit
As you can still, it’s still quite full-on so I’m managing to get results but I do plan to implement rest phases over Christmas. Since March, I’ve had under ten days of rest. However, with adequate rotation of body training, it avoids an overload and fatigue.
Training at home can limit the options but having creativity is vital. You can certainly create an effective plan by increasing the intensity to compensate for the lack of actual weight available to lift. This concept of volume training can overload the muscles quickly but it is about finding what works for you.
My current gym setup consists of the following:
TRX suspension trainer
Resistance Bands
10kg / 20kg dumbbell sets
8kg Kettlebells
Assorted lighter weights
Obviously not having a gym membership has allowed me to invest the £35 a month into building this equipment up, however I did have most of them already. If you need any advice, feel free to contact me directly.
The RYPT 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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rossyeomanpt@gmail.com
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