In this blog I have devised a home workout plan for anyone wanting to build their core strength, tone up and build some definition to their body. I have never done a personal training course or anything like that, but I have devised this home workout plan from my own personal fitness experiences and from what I know works for my body and what I believe could benefit other people and their fitness ambitions.
This is an 8 week home workout plan I have created myself through my own experiences in home fitness aimed at dramatically improving your core strength and lower body conditioning. There are three levels of difficulty I have put together - beginner, intermediate and experienced. Every two weeks, the intensity levels will increase as more difficult variations of exercises will also be introduced. It should take approximately 30 minutes a day to complete the exercises.
In 8 weeks you will see your abs and core muscles build in size and strength and you will visibly begin to notice your abs showing on your stomach. Your chest muscles will become more defined, giving you that toned athletic body look you crave.
Your upper legs will begin to feel stronger and more explosive as you condition your lower body over the 8 weeks. Alongside my home made home workout training plan, you will also need a small amount of equipment to assist you.
- inflatable gym ball
- abs wheel
- mat
NOTE: equipment needed:
+ Inflatable Yoga Gym Ball
+ Abs Wheel
+ Mat
Full body stretches and jogging on the spot for 1 minute for a warm up.
90 seconds rest between all sets
Week 1 & 2:
Beginner:
Standard press ups - 3 sets of 10
Standard plank - 30 seconds
Standard mountain climb - 3 sets of 20
Russian Twists (using Gym Ball) - 3 sets of 10
Sit ups - 3 sets of 20
Leg raises - 3 sets of 10
Abs Roller - 3 sets of 10
Forward lunges - 3 sets of 10
Intermediate:
Standard press ups - 3 sets of 15
Standard plank - 45 seconds
Standard mountain climb - 3 sets of 40
Russian Twists (using Gym Ball) - 3 sets of 15
Sit ups - 3 sets of 40
Leg raises - 3 sets of 15
Abs Roller - 3 sets of 15
Forward lunges - 3 sets of 20
Experienced:
Standard press ups - 3 sets of 20
Standard plank - 60 seconds
Standard mountain climb - 3 sets of 60
Russian Twists (using Gym Ball) - 3 sets of 20
Sit ups - 3 sets of 60
Leg raises - 3 sets of 20
Abs Roller - 3 sets of 20
Forward lunges - 3 sets of 25
Week 3 & 4:
Beginner:
Standard press ups - 3 sets of 15
Wide press ups - 30 sets of 10
Standard plank - 45 seconds
Standard mountain climb - 3 sets of 40
Russian Twists (using Gym Ball) - 3 sets of 15
Sit ups - 3 sets of 40
Abs crunches - 3 sets of 10
Leg raises - 3 sets of 15
Abs Roller - 3 sets of 15
Forward lunges - 3 sets of 15
High jumps - 3 sets of 10
Intermediate:
Standard press ups - 3 sets of 20
Wide press ups - 30 sets of 15
Standard plank - 60 seconds
Standard mountain climb - 3 sets of 60
Russian Twists (using Gym Ball) - 3 sets of 20
Sit ups - 3 sets of 60
Abs crunches - 3 sets of 20
Leg raises - 3 sets of 20
Abs Roller - 3 sets of 20
Forward lunges - 3 sets of 20
High jumps - 3 sets of 20
Experienced:
Standard press ups - 3 sets of 30
Wide press ups - 30 sets of 20
Standard plank - 90 seconds
Standard mountain climb - 3 sets of 80
Russian Twists (using Gym Ball) - 3 sets of 30
Sit ups - 3 sets of 80
Abs crunches - 3 sets of 30
Leg raises - 3 sets of 30
Abs Roller - 3 sets of 30
Forward lunges - 3 sets of 30
High jumps - 3 sets of 30
Week 5 & 6:
Beginner:
Incline press ups (using Gym Ball) - 3 sets of 10
Incline Wide press ups (using Gym Ball) - 30 sets of 10
Incline plank (using Gym Ball) - 30 seconds
Incline mountain climb (using Gym Ball) - 3 sets of 15
Russian Twists (using Gym Ball) - 3 sets of 20
Sit ups - 3 sets of 60
Abs crunches - 3 sets of 20
Leg raises (using gym ball) - 3 sets of 10
Abs Roller - 3 sets of 30
Forward lunges - 3 sets of 20
High jumps - 3 sets of 20
Intermediate:
Incline press ups (using Gym Ball) - 3 sets of 20
Incline wide press ups (using Gym Ball) - 30 sets of 20
Incline plank (using Gym Ball) - 45 seconds
Incline mountain climb (using Gym Ball) - 3 sets of 30
Russian Twists (using Gym Ball) - 3 sets of 30
Sit ups - 3 sets of 80
Abs crunches - 3 sets of 30
Leg raises (using Gym Ball) - 3 sets of 20
Abs Roller - 3 sets of 30
Forward lunges - 3 sets of 30
High jumps - 3 sets of 30
Experienced:
Incline press ups (using Gym Ball) - 3 sets of 30
Incline wide press ups (using Gym Ball) - 30 sets of 30
Incline plank (using Gym Ball) - 60 seconds
Incline mountain climb (using Gym Ball) - 3 sets of 40
Russian Twists (using Gym Ball) - 3 sets of 50
Sit ups - 3 sets of 100
Abs crunches - 3 sets of 40
Leg raises (using Gym Ball) - 3 sets of 30
Abs Roller - 3 sets of 50
Forward lunges - 3 sets of 40
High jumps - 3 sets of 40
Week 7 & 8:
Beginner:
Incline press ups (using Gym Ball) - 3 sets of 15
Incline Wide press ups (using Gym Ball) - 30 sets of 15
Incline plank (using Gym Ball) - 45 seconds
Incline mountain climb (using Gym Ball) - 3 sets of 20
Russian Twists (using Gym Ball) - 3 sets of 30
Sit ups (Using Gym Ball) - 3 sets of 80
Abs crunches - 3 sets of 30
Leg raises (using gym ball) - 3 sets of 15
Abs Roller - 3 sets of 50
Jumping forward lunges - 3 sets of 15
High jumps - 3 sets of 30
Squats - 3 sets of 20
Intermediate:
Incline press ups (using Gym Ball) - 3 sets of 25
Incline wide press ups (using Gym Ball) - 3 sets of 25
Incline plank (using Gym Ball) - 60 seconds
Incline mountain climb (using Gym Ball) - 3 sets of 40
Russian Twists (using Gym Ball) - 3 sets of 50
Sit ups - 3 sets of 100
Abs crunches (using Gym Ball) - 3 sets of 40
Leg raises (using Gym Ball) - 3 sets of 25
Abs Roller - 3 sets of 60
Jumping forward lunges - 3 sets of 30
High jumps - 3 sets of 40
Squats - 3 sets of 30
Experienced:
Incline press ups (using Gym Ball) - 3 sets of 35
Incline wide press ups (using Gym Ball) - 3 sets of 35
Incline plank (using Gym Ball) - 90 seconds
Incline mountain climb (using Gym Ball) - 3 sets of 50
Russian Twists (using Gym Ball) - 3 sets of 60
Sit ups (using Gym Ball) - 3 sets of 120
Abs crunches - 3 sets of 50
Leg raises (using Gym Ball) - 3 sets of 45
Abs Roller - 3 sets of 70
Forward lunges - 3 sets of 50
High jumps - 3 sets of 50
Squats - 3 sets of 45
By Richard Joyce of RJ Sports ( http://www.joycinho.weebly.com )
I also advise you to find a protein based nutritional balanced diet to work alongside my 8 week plan, protein is very important for aim in recovery of your muscles after a workout, this helps your muscles build quicker. Cut out the sugar in your daily lifestyle if you want to further your chance of super defined abs.
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Richard Joyce;
5x 'Good For Age' marathon runner & current 'Lucozade Top 10 Percent' athlete.
IF YOU DECIDE TO GIVE MY HOME WORKOUT PLANS A GO, please let me know what results you see from my workout plan and let me know how you find it....
You can email me direct at: [email protected]
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