Training program at home

In this article we will talk about training at home, or rather, the training program at home will be discussed. Why is the topic of home training specifically raised? For the reason that not everyone trains in the gym, especially since this blog is about workout, which involves training on the street and at home. Of course, this is more of a training on the street, but on the street, it is not always possible to train, and sometimes you have to conduct training at home, which is different for everyone. Someone has weights at home, while someone has nothing. Someone has a stand with a barbell, but someone has never seen a bar live. But the essence of the article is not in this, but in telling everyone who wants to train what they can do at home in order to improve their physical fitness, improve muscle tone, etc. If you want to change, and are ready to train at home, then this article is for you Below we will consider all the nuances of home training.

So, before we talk about the program, let’s analyze the exercises that can be performed without problems at home.

Bodyweight exercises at home

There are so many options for push-ups from the floor, and a huge number of options for push-ups are analyzed on the blog. This exercise mainly affects three muscle groups – pectoral, triceps and anterior deltoid. Actually, these same muscles work in the bench press.

  • You can do push-ups upside down – the top of the chest will work.
  • Leaning on an eminence – the bottom of chest works.
  • Raise elbows to the sides – the pectoral muscles work in full.
  • Press your elbows closer to your body – triceps work.

These are far from all the options, but for a start just push-ups, as you learned in childhood, – put your hands a little wider than your shoulders and perform the exercise.

But in this article, all the links to articles about push-ups on the blog are collected. Push-ups can be done anytime, anywhere, and, in my opinion, this is the most suitable exercise for home training. Unfortunately, push-ups are often not enough, so we move on to other exercises that can improve your body.


A lot has already been said about the push-ups in the handstand, and in particular I want to recommend several articles to you:

  • How to learn to walk on hands
  • Handstand on parallel bars
  • Five handstand exercises
  • Handstand

At home you can walk on your hands, stand, do push-ups. Push-ups on the arms mainly affect the deltoid muscles, triceps, and less on the top of the pectoralis. Of course, we all understand that this exercise actually affects a lot more muscle groups.


Squats – an exercise that affects the quadriceps, buttocks, biceps of the hips. But, if you perform squats with extra weight, then this exercise becomes more difficult and, accordingly, energy intensive.

  • Dumbbell squats for buttocks
  • Dumbbell Squats
  • Squats without extra weight
  • Squats
  • Front squats
  • This is the most important exercise for developing legs, both at home and in the gym.


Twisting is an exercise on the press, which can also be performed without problems at home. Just lie down on the floor and raise your torso. You can put legs under something.


Burpy’s exercise is borrowed from crossfit. It, in fact, is a set of exercises, including push-ups, squats and bringing the legs to the chest in a lying position. Exercise perfectly develops strength and endurance.


Back push-ups are less interesting exercise, but, nevertheless, it is quite suitable for the development of triceps at home. You just need a support, to which you need to become your back and rest with your hands – then just push out.

Pull-ups (if there is a horizontal bar)

Not everyone has a horizontal bar at home, but if there is, then this is wonderful. Pull-ups on the bar perfectly develop the muscles of the back and arms. You can buy a horizontal bar, or you can install a horizontal bar in the opening. For a long time I did not have a horizontal bar at home, but in the end I bought a horizontal bar in the opening, and in the winter it helped me very much.

Weight Training at Home

Before we consider the training program at home, I want to talk about how kaike exercises with extra weight can be performed at home.

I do not want to list all the exercises already mentioned, because weight can be used in everyone, and even in burpee, where we can take medball in our hands when we get up. Let’s talk about what can generally be used as weight, and what are the best exercises to perform with weight.


As an additional weight, you can use a backpack with sand, books, and in general with various items that are. You can train with a sand bag, Bulgarian, weighting vest in a vest, with weights. Train with what is. Just as an option, you can successfully train with a partner who will help you complicate the exercise.


With extra weight, you need to do exercises that at the moment you are not difficult to perform. For example, if you do more than 20 repetitions, it is better to use weight in training. This primarily refers to such exercises as push-ups, pull-ups, squats. Extra weight, in turn, contributes to an even greater increase in strength, mass and stamina.

Training program at home

I want to offer you a simple training program, which is perfect for beginner athletes who decide to train at home.


  • Classic Style Pushups – 5 to 10
  • Squats – 5 to 20
  • Twisting on the press – 5 to 20


  • Classic Style Pushups – 3 to 10
  • Handstand push-ups – 2 to 5
  • Squats – 5 to 20
  • Pullups (if there is a horizontal bar) – 3 to 7


  • Pullups (if there is a horizontal bar) – 3 to 7
  • Handstand push-ups – 3 to 5
  • Squats – 5 to 10
  • Twisting – 3 to 20

Here’s something like a home workout program. This is just an example program. You can write the program that you need just yourself, focusing on important or weak points.

If you find it difficult to navigate and write a separate program for yourself, then write in the comments – we will solve the problem.