Strength Workouts at Home

by on January 11th, 2011
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With the current economic downfall, gym memberships have become a casualty for families trying to save money. This article will give you a strength workout program that you can do in the comfort of your own home. The following workout can be performed without the use of any equipment or free weights. This bodyweight training program will help build a stronger body, and keep your gym membership money in your wallet.

Bodyweight Training Strength Program

Level 1 Workout for beginners: ( Rest one minute between sets) This Workout can be performed up to 4 days per week
– Body Weight Squats: 4 sets of 10-15 reps
– Body Weight Squat Hold: 4 sets of 10-15 second holds ( You will sit in a squat position without moving)
– Pushups: 4 sets of 10-15 reps
– Pushup Holds: 4 sets of 10-15 second holds ( You will hold your self up in a pushup position without moving)
– Sit Ups: 4 sets of 10-15 reps
– Walking Lunges: 2 sets of 10-15 reps
– Diamond Pushups: 2 set of 10-15 reps
– Pullups: 4 sets of max reps ( NOTE: If you do not have a pullup bar, perform reverse pushups with feet elevated)

Once you feel comfortable with the volume of the workout you can go to Level 2.

Level 2 Workout ( Rest 45 seconds between sets)
– Body Weight Squats: 4 sets of 25 reps
– Body Weight Squat Hold: 4 sets of 30 second holds ( You will sit in a squat position without moving)
– Pushups: 4 sets of 25 reps
– Pushup Holds: 4 sets of 30 second holds ( You will hold your self up in a pushup position without moving)
– Sit Ups: 4 sets of 25 reps
– Walking Lunges: 3 sets of 10-15 reps
– Diamond Pushups: 3 set of 10-15 reps
– Lateral Lunges: 2 sets of 10-15
– Wide handed Pushups: 2 sets of 10-15 reps
– Pullups: 5 sets of max reps ( NOTE: If you do not have a pullup bar, perform reverse pushups with feet elevated)

Level 3 Workout
– Body Weight Squats: 5 sets of 25-35 reps
– Body Weight Squat Hold: 4 sets of 45 second holds ( You will sit in a squat position without moving)
– Pushups: 5 sets of 25-35 reps
– Pushup Holds: 4 sets of 45 second holds ( You will hold your self up in a pushup position without moving)
– Sit Ups: 4 sets of 25 reps
– Walking Lunges: 4 sets of 10-15 reps
– Diamond Pushups: 4 set of 10-15 reps
– Lateral Lunges: 4 sets of 10-15
– Wide handed Pushups: 4 sets of 10-15 reps
– Pullups: 6 sets of max reps ( NOTE: If you do not have a pullup bar, perform reverse pushups with feet elevated)


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