Arnold Schwarzenegger released training guide for people of any age and level of training. The 150-page document contains many interesting complexes that can be performed without any burden right at home.
We chose one circuit workout of simple bodyweight exercises. Due to the interval format and a little rest, it will improve your endurance and help you burn a lot of calories. And thanks to the power elements, it will thoroughly pump up the muscles of the arms and chest, legs and buttocks.
How to do the workout
The complex consists of three circles.
Circle 1
- Air squats – 15-20 reps.
- Push-ups – as many times as you can.
- Plank – 30–60 seconds.
Perform the following exercises in a row one after another, trying to rest less between them.
After finishing the last movement, rest for 2-3 minutes and start again. Complete four sets and after 2-3 minutes of rest, move on to the next circuit.
Circle 2
- Single leg glute bridge – 10 reps per leg.
- Single leg split squats – 10 reps per leg.
- Lunges in the aisle – 15–20 times.
Perform this part in the same way as the previous one: all exercises in a row with minimal rest, a break of 2-3 minutes and repeat from the beginning. Do four sets of these, then rest for 30 seconds and move on to the third round.
Circle 3
- Stepping up to an elevation – 20–25 times.
- Hand raises with dumbbells or expanders – 10-15 times.
- “Worm” – 10 times.
Do all the exercises in a row, rest for 2-3 minutes and start over. Complete this circuit three times.
How to do the exercises
Air squats
Squat down, keeping your back straight and your heels off the floor. Try to lower yourself until your thighs are parallel to the floor or lower.
Push ups
Stand in a lying position, tighten your abs and buttocks so that your lower back does not sag. Perform push-ups while maintaining a straight body position. Try to lower yourself to a right angle at the elbow joints or lower until your chest touches the floor.
If you still can’t do push-ups from the floor, do it from a low support – a bench or chair.
Plank
Stand in a lying position, tighten your stomach, tighten your buttocks. Make sure your wrists are under your shoulders. If you experience discomfort, place your forearms on the floor.
Hold the plank for 30–60 seconds.
Single leg glute bridge
Lie on your back, bend your left leg at the knee, and press your foot to the floor. Straighten and lift your right leg.
Leaning on the foot remaining on the floor, lift your pelvis off the floor and straighten up at the hip joints. Squeeze your gluteal muscles, slowly lower back down and repeat.
Split squats on one leg
Stand with your back to a low, stable support at a distance of a step from it. Place the toe of one foot on the support and squat on the other. Make sure that the heel of the supporting leg does not come off the floor and that the knee does not turn inward.
Try to squat until the thigh of your supporting leg is parallel to the floor.
Lunges in the aisle
Lunge forward with your left leg, then step your right leg towards it and repeat the same with the other. Perform lunges while moving around the room.
Stepping up to the high ground
Find a stable support about 50 cm high. For example, a chair or bench. Place your left foot on it, take a step and fully straighten up at the top. Lower yourself back down and repeat without changing legs. Do the required number of times on your left leg, then switch to your right and repeat.
While walking, make sure that the knee of the supporting leg does not turn inward, and do not rest your hands on your thigh – keep them on your belt or lower them freely along your body.
Also eliminate swinging and inertia. Do not push off with your foot that is on the floor. This way you will be able to load the target muscles as much as possible.
Flying arms with dumbbells or expander
Take dumbbells in your hands. If you don’t have equipment and are just starting to exercise, you can use 0.5 liter plastic water bottles as weights.
Lower your shoulders, squeeze your shoulder blades together, turn your hands with your palms facing your body. Raise your arms to the sides to shoulder level, lower them back and repeat. Move smoothly and under control, avoid swaying and do not use inertia.
If you have an elastic band, you can use it to create additional resistance. Step on the center of the band with your foot, grab the handles and spread your arms.
Worm
Bend over and place your hands on the floor. Walking your palms along the floor, reach the position while lying down, and then return back in the same way. Straighten up and repeat.
Share your impressions of the training.
Keep practicing 🏋🏻
