RYPT Home Workout Guide
- Full, free exercise program
- Pre training guide
You may have noticed in the RYPT social media channels that a new series of home workouts have appeared.
These are designed for anyone from raw beginner’s to advanced fitness levels. The goal here is to provide a structured training plan enabling you to retain / grow lean muscle without the access to weights through diverse and engaging workouts.
Most importantly, please be aware of health restrictions or underlying conditions. If you cannot perform an exercise then please use an alternative. You should always feel comfortable but tested. Some of the exercises are designed for more advanced and if the fall back options are too difficult then regress to anything that you are comfortable with even a jog on the spot or shadow boxing. It is YOUR workout so the main thing is to accept your limitations and enjoy it.
Don’t force yourself into an exercise you hate. Remember the RYPT mantra; sustainability, moderation and enjoyment.
I haven’t completed the first week of exercises yet but once these are done then the plan will take shape. They will be uploaded over time and all accessible via the YouTube channel (search "RYPT Home Workout").
The key to my plan is going to be to retain structure and consistency with the fun of a challenging training plan.
In my mind, it will follow the outline below:
Weeks 1-2: supersets consisting of 8 repetitions / 45 seconds for the second exercise
Weeks 3-4: 8 repetitions / 60 seconds
Weeks 5-6: triset workouts 8 repetitions, 12 repeitions and 45 seconds
Weeks 7-8: triset advanced; 8 repetitions, 2 repetitions and 60 seconds.
There will also be a circuit routine uploaded. This can be performed once or twice in the week (depending on fitness levels).
I would advocate incorporating rest too. If you're a newbie then at least two days rest. More advanced fitness levels could manage with at least one day's rest. Ultimately, see how you feel because these types of workouts are different, they can fatigue the body more.
Circuit training guidelines:
First couple of weeks will be easier going. As we progress, the duration and intensity will increase.
Beginning with four exercises back to back will allow time to get the technique right. There are options to perform the workout 3 or 4 times depending on fitness levels.
As an alternative, perform the exercises for repetitions of 12 rather for the time duration. It's still a circuit but you can concentrate on technique and building up your strength.
At the end of the circuit, give yourself at least two minutes to recover and rehydrate.
I would recommend having music playing and a stopwatch / timer app immediately to hand. Being punctual with these sessions will ensure the best results.
If you prefer your cardiovascular exercise in the form of running or cycling etc then this is also an appropriate substitute. Personally, I'll be doing this some weeks too.
Strength sessions:
The reason that we progress so rapidly is due to the lack of overall mass. Therefore by concentrating on sets and repetitions we can control the basics, make the exercises more challenging and create severe muscle overload / fatigue.
There will undoubtedly be a challenge making it accessible for all when there will be limited access to gym equipment. To overcome this, you need to become creative; milk cartons filled with water, suitcases, boxes, sugar packets (have a raid of the food cupboard and shed), be there will be a solution.
If you need extra guidance, RYPT has many of the exercises available on the official YouTube channel.
The format of the videos will be a short but detailed breakdown of each exercise / superset and cues for what to expect. Once you have completed for the repetitions / duration then move onto the next exercise.
The workout description will contain special instructions to that session but most workouts will last an hour. You can take it at a slower pace and build up these sessions. Don't forget that they are for everyone.
Throughout the workout please have water and a towel to hand. There will be rest phases but some of the routines will involve longer duration work.
I would advise watching the exercises prior to commencement to understand what it will entail. You can rewatch videos between sets for technique cues. If you have a mirror nearby this will help for checking too.
Definitely have a stopwatch near so you can track your session. There are so many free apps that allow you to do this.
Stretches should always be completed at the end of the session and warm ups are mandatory. If you don’t feel sufficiently ready to start then take a few extra minutes. I know that sometimes being stiff from workouts the previous day means I need to do this too.
The reason that I haven’t streamed the workouts live is not because I’m taking shortcuts but due to the ability to change up sessions and also utilise a wider audience on other platforms.
Furthermore, the length of time to upload these sessions and amount of data involved would mean fewer videos.
In addition, it means that YOU need to find the inner motivation which will stand you in better stead in the long run. Put on your favourite tunes, feel the muscles working and enjoy the session. I find that speaking through a camera means the same motivational cues as I cannot provide individual feedback.
I am always keen to hear feedback and will change sessions in order to help my followers.
RYPT is all about sustainability, moderation and enjoyment. The RYPT app has hundreds of exercises and countless training plans to get results with personalised workouts. Wherever, whenever you workout, RYPT has a solution for you! Customised plans and a fully accountable training schedule will help you hit your goals faster.
Ross Yeoman
Owner RYPT
Focusing more on lifestyle, mindset and wellbeing will help you get to your goals faster!
See more about how RYPT is different;
www.rypt.trainerize.com
Blogs at:
www.medium.com/@rossyeomanpt
Facebook: RYPT
And LinkedIn
