Weekly home fitness plan

Week 1 Push Class + Core (35 minutes), Week 2 Pull Class + Interval Cardio (40 minutes), Week 3 Rest/Active Recovery (0-20 minutes), Week 4 Lower Body + Core (35 minutes), Week 5 Full Body Circulation (30 minutes), Weekend 2 days Choose one day of light aerobics and one day of complete rest. The total exercise time per week should not exceed 3.5 hours. You only need a yoga mat and a pair of dumbbells (if you don’t have them, use a 5L rice bucket/cooking oil bucket instead). If you avoid running and jumping, you will not come to your door downstairs.

Don’t worry about collecting it and letting it gather dust. When I first made a home-based plan, I copied the high-intensity version from foreign fitness bloggers. I did 100 push-ups on the first day. As a result, my arms were sore for 3 days and I couldn’t even type on the keyboard. Later, I talked with friends who are coaches in different fields in the circle and found out that when it comes to home fitness, the ideas of different schools are really different. Power guys who focus on building muscle believe that they must strictly calculate their training volume at home. They need to train legs at least twice a week and do it to failure each time to achieve results. ； Friends who do functional training say that since there is no professional equipment at home, it is better to give priority to practicing the correct movement patterns and not pursue heavy weights to avoid injuries. ； Some bloggers who promote popular fitness science say that as long as ordinary people can exercise for 150 minutes of moderate-intensity exercise every week, there is no need to worry about the movements and the number of groups. Moving is better than not moving. I tried it all myself, and the version I finally came up with is one that ordinary people can stick to without gritting their teeth and can still see the effect. If you have special needs, it is easy to adjust later.

Weekends are usually just after the weekend, and the whole person is still loose. I usually don't arrange too sad content, so as not to be intimidated at the beginning. The pushing class mainly trains the chest, shoulders and triceps. If you have dumbbells, do the incline dumbbell bench press. Do 4 sets of 12 in one set, with a 1-minute rest in between. If you don’t have dumbbells, you can also carry two 5L oil drums filled with rice. I didn’t buy any equipment for the first six months of renting the house. I relied on the oil drums at home to make up the weight. It feels much better than practicing on empty. Add 3 sets of standard push-ups. Just reach failure in each set. There is no need to make up the numbers. Don't stick to the plank support for the core part. I didn't see the vest line coming out even when I was shaking. Switching to the dead bug pose has quick results. Do 3 sets of 20 times in one set. It is especially friendly to people with protruding waist or those with waist problems after sitting for a long time. It is ten times better than abdominal curls.

I'm almost in shape on Tuesday, so I can add a little intensity. I mainly focus on pulling exercises to train my back and biceps. If I don't have a horizontal bar, I can find a strong door frame to do auxiliary pull-ups, and just use a small stool to use my feet. When I weighed 160 pounds, I couldn't even pull up a standard pull-up at the beginning. After two months of training on the stool, I can do 5 without using any force. Or do bent-over dumbbell rowing, 4 sets of 15 in one set, and the feeling of tightening in the back is particularly obvious. Finally, add 20 minutes of intermittent cardio, jumping jacks and leg raises in rotation. Jump for 30 seconds and rest for 30 seconds. If it’s too noisy, put on a thicker yoga mat. I usually dance to rap songs, and it ends without feeling tired at all.

Don’t do it hard on Wednesday. I heard from my friends who are powerful that you can’t stop, and your muscles will fall off when you stop. I practiced hard for 20 minutes, but my condition was very bad for the next two days. Later, it was changed to lie down completely when you want to lie down on Wednesday, and go out for a slow walk for 20 minutes or do some relaxing yoga if you want to move. On the contrary, your training condition will be much better later. You will know which one is more suitable for you after trying it twice. By the way, I have a colleague who worked really hard at the beginning and had to train more on Wednesdays, but gave up within two weeks. Later, he changed to resting on Wednesdays. Instead, he persisted for almost a year and lost 4 points of body fat.

I practiced leg training on Thursday. Don’t believe the nonsense about girls who do leg training. My three best friends all resisted leg training at first. After two months of training, they all lost 2cm in thigh circumference because the loose fat became tighter. The exercise is to do bare-handed squats, one set of 15 for 4 sets, and if you have dumbbells, use weights. If you feel it is easy, add Bulgarian split squats, and do 3 sets of 10 on one side. The next day, the soreness will return, and you will feel strong under your feet when walking. For the core, do the side plank, and do 2 sets of 30 seconds on each side. It is especially useful for training the lines of the side waist, and is much more reliable than spinning a hula hoop.

Friday is about to be the weekend. If I'm motivated, I do a full-body circuit. I rotate push-ups, bent-over rows, squats, and jumping jacks. I do each movement 10 times without resting in between. I take a 2-minute rest after each round. I do a total of 5 rounds. I usually have a light sweat after the exercise. I don't feel guilty after taking a shower and going to eat hot pot with friends in the evening.

Don’t set any training tasks on weekends. If you have an appointment to go hiking or to an exhibition, just go there. If you are paralyzed at home and have nothing to do, just dance to the video or ride a spinning bike for half an hour. If you have trained in the first five days, it is no problem to just lie down for two days. Fitness is to serve life, and there is no need to add KPIs to yourself.

Oh, by the way, there are a few pitfalls that I have stepped on to remind you, don’t practice on an empty stomach for more than 30 minutes. I practiced on an empty stomach for 40 minutes before and fainted on the yoga mat, scaring my roommate half to death.； Don't practice right after eating, at least 1 hour apart, otherwise you will easily get distracted. The standard of movement is always more important than the quantity. If you are not sure, just do it in front of the mirror, or make a 10-second short video and watch it yourself. It is much more reliable than following the blogger to practice quickly. If you already have a foundation in exercise, increase the weight and the number of sets. If you are a complete novice, start with half the amount. Don't compare your progress with others. Only when you are comfortable can you stick to it.