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Home fitness plan weekly schedule men tell you how to work out at home

Because boys are busy with their careers and have a lot of entertainment, sometimes they are too busy to go to the gym for exercise. But the daily exercise plan cannot be interrupted so that boys can exercise at home. It is best to make a plan for exercising at home and avoid confusion caused by your own training. So today we will introduce to you a one-week plan for men's fitness at home, let's take a look!

 

Home fitness plan weekly schedule men tell you how to work out at home

 

       Men's weekly plan for fitness at home

   Monday: Group A training plan

 

   Tuesday: C aerobic training

 

   Wednesday: Group B training plan

 

   Thursday: C aerobic training

 

  Friday: Group A training plan

 

   Saturday: C aerobic training

 

  Sunday: closed

 

   Group A training plan

   warm-up part:

   Stepper: 4 minutes

 

   Jump box: 10 times for 1 set, complete 2 sets.

 

   Dumbbell lunge squat: 10 times as 1 set, 2 sets are completed.

 

   Standing rope logging: 10 times as 1 set, 2 sets are completed.

 

  Strength training part

   Neck front barbell squat: 6 to 8 times as 1 to complete 3 sets.

 

   Standing dumbbell press: 6 to 8 times as 1 to complete 3 sets.

 

   Pull-ups: 6~8 times as 1 set, complete 3 sets.

 

Home fitness plan weekly schedule men tell you how to work out at home

 

   Group B training plan:

   warm-up part

   Running: 400-meter sprint

 

   Cross-walking with elastic bands: 10 times as a group, complete 1 group.

 

   Barbell lateral lunge squat: 10 reps for 1 set, complete 1 set.

 

   Standing rope ups and downs: 10 times as 1 set, 3 sets are completed.

 

  Strength training part

   Sumo deadlift: 6~8 times as 1 set, complete 3 sets.

 

   Dumbbell bench press: 6~8 times as 1 set, complete 3 sets.

 

   Bend down barbell rowing: 6~8 times as 1 set, complete 3 sets.

 

  C aerobic training (once every other day, one training at a time)

  Walking with weight: Wear a 15kg weight vest and walk 2 miles (about 3.2 kilometers))

 

   Jogging: running for 1.5 miles (approximately 2.4 kilometers).


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