45mins Extreme Home Workout

September 9, 2017

 

 

Sometimes we might not have time to go to the gym so we have no choice but to train at home. In this article I will give you a 45mins home workout to build muscle and improve fitness.

When it comes to exercising at home to build muscle and improve fitness with little time and equipment nothing beats supersets, compound movements and circuit training. There are many exercises that can be done at home with body weight or light weights which will help build muscle whilst challenging the heart to work harder.

Push, dips and pull up circuit/triset

If you have limited time to train at home try combining the basic push up with dips and pulls in a triset one after the other with no rest in between. Keeping your reps high between 35 reps for each exercise allowing only 30 seconds rest at the end of the circuit repeat the this circuit for 7 sets.

Focus Lifting and superset Circuit

Using a Barbell loaded with 25kg perform 30 back squats, 30 overhead presses followed by 30 deadlifts in one circuit with no rest in-between each exercise. Complete 8 sets and remember as you start to get tired, your form may begin to deteriorate so allow 35 seconds rest after the first set and then increase by 10 seconds after each circuit until all 8 circuits/sets are complete.

The CrossFit Circuit

Using only a mat and a barbell loaded with 25kg perform 25 front squats followed by 25 burpees, 25 box jumps, and 25 knee to elbow on the spot jogs. Repeat for four rounds

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