Home Workout: Discover Incredible Day-By-Day Workouts, Greatly Increase Your Fitness Level, and Feel More Confident Than Ever

INTRODUCTION
CHILDREN AND ADOLESCENTS FITNESS LEVELS
FITNESS TRAINING IN ELDERLY
PATHOLOGY PREVENTION THROUGH FITNESS TRAINING
TRAINING THROUGH FITNESS ACTIVITIES
KNOWING THE BASICS
	A MATTER OF PRINCIPLE
COMPONENTS OF PHYSICAL FITNESS
THE PROGRAM
	DAY 1
		Air squat workout routines
		How to do air squats: Proper form and safety
		Benefits of air squats
		Who shouldn’t do air squats
		Hindu push up
		Metcon-Workout
		N. 21 - sumo deadlift high pull
		Here are 5 benefits of Sumo Deadlift High Pulls.
		Read on to find out why this exercise is so perfect for your development
		Full Body Conditioning
		Increased Metabolic Functioning
		N. 21 Thrusters
		How To Do The Barbell Thruster
		How to Do The Dumbbell Thruster
		How To Do The Kettlebell Thruster
		How To Do The Single-Arm Thruster
		N. 9 Burpees Lateral
		N. 15 Sumo Deadlift High Pull
		How to Do The Dumbbell Thruster
		N. 15 Burpees Lateral
		N. 9 Sumo Deadlift High Pull
		N. 9 Thruster
		How to Do The Dumbbell Thruster
		N. 21 Burpees Lateral
	DAY 2
		N. 10 Walk-Out Push Up
		Take It Back!
		Points to remember:
		20 alternating lunges
	20 glute bridge
		Active Bridge Lifts
		Metcon* - Workout
		3. Behold the Goblet Squat
		Diamond to standard push up
		Why are Diamond/Triangle Push-Ups So Hard?
		3. They're perfect push- for shoulder
		How to Do Diamond Push-Ups for Beginners
		Why Diamond Push Are An Amazing Exercise
	DAY 3
		N. 20 Jumping Jacks
		How To Do Jumping Jacks
		Existing risks?
		Jumping jacks and pregnancy
		N 10 Hindu Push Ups
		Stretch out before push-up with the Hindu.
		Phase 1: Get in the push-up position at the start.
		Air Squat
		N 100 Double Unders
		How to do Double-Unders
		COMMON DOUBLE UNDER MISTAKES AND HOW TO FIX THEM
		N. 50 Burpees
	DAY 4
		How to do Tabata training
		Rope Jump (lateral jump without rope)
		Amrap Workout 16’
		The Start
		The Swing
		The Lockout
		The Return
		How High to Swing
		The Finisher
		3 handstand push up
		How to DO A Strict Handstand Push-Up:
		N. 30 Double Under (60 Single / 30 Mountain Climber Without Rope)
		N. 60 Single Under
		Benefits
	COMMON MISTAKES
		N. 10 Pistol Squat Alternate
		STEP 1: Maximize Your Mobility
		3x10 Triceps Over The Head
	Day 5
		How To Do Jumping Jacks
		10 AIR THRUSTER (SIMPLE THRUSTER )
		METCON: Table pull up
		Advantages
		Activities
		TRADITIONAL SITUPS
		Strength ball situps
		V-sits
DAY 6
	Warm up: 3 round: 8 step up alternate
	The Wall Sit – 3 Reasons Why and How To Do It Right
	Advantages To The Wall Sit
	THE WALLSIT CUES
	10 JUMP SQUATS
	Bounce Squat Benefits
	DAY 7
		Warm up: Air squat
		HINDU PUSH UP
		Stretch out before push-up with the Hindu.
		Phase 1: Get in the push-up position at the start.
		Phase 2: Lift your rear in the air.
		Phase 3: Breath in deeply.
		Move4 : Bend the knees and lower the shoulders.
		Move 5: Arch the lower and upper sides.
		STEP 6: Keep your arms straight and lookup.
		STEP 7: Back to start position.
		STEP 8: Just repeat
		75 SUPERMAN
		120 AIR SQUAT
		How To Do V-Ups
		What Muscles Do V-Ups Work?
		V-Up benefits
		90 AIR SQUAT
		Cash out: Hollow hold (position)
		Advantages:
		Starting the Hollow Body Hold: Tips to build up the empty body position
		Propelled Hollow Body Hold
		Arch Hold (Superman position)
	DAY 8
	Warm up: 3 round: 20 j. jack
		How To Do Jumping Jacks
		10 lunges alt.
		5 walk out push up
		Potential Advantages of the Hand Release Push-Up
		How to Perform the Hand Release Push-Up
		How to do the overhead lunge
		5x30” plank (rest as needed)
		Which are the benefits of Planking?
		What planks do muscles do?
		How to make a proper board:
	DAY 9
		Warm up: 3 round: 10 hindu push up
		Stretch out before push-up with the Hindu.
		Phase 1: Get in the push-up position at the start.
		Metcon (NO TIME CAP) 200 bottles devil press
		How to perform the Devil’s Press:
	DAY 10
		Warm up: 2 round: 30 j. jack
	How To Do Jumping Jacks
	Air squat workout routines
		2)20” squat bottom position
		Metcon 50 deadlift (2 x WATER BOTTLE)
		Sumo Deadlift:
		30 split jerk (sandbag)
		The Stance
		The Receive Position
		The Lock-Out
		The Recovery
		5 Tips to enhance your Split Jerk Technique
		40 deadlift
		20 push jerk (sandbag)
		30 deadlift
		10 push press (sandbag)
	Air squat workout routines
		2)20” squat bottom position
DAY 11
	How to do the Hollow Body Hold
	Metcon 20 sit up
	Traditional situps
	Strength ball situps
	V-sits
	15 air squat
	10 push up
	Cobra Pose abdominal stretch
	Cat-Cow stretch
	Seated side-straddle stretch
	Chest opener on an exercise ball
	Cash out: 50 Turkish risers
	How To Do The Turkish Get-Up
	Turkish Get-Up Form Tip
	DAY 12
		Cash in: 2 k run (if you have opportunity)
		How To Do Jumping Jacks
	How To Do Diamond Push-Ups for Beginners
		15 sandbag thruster
		How to do Sandbag Thruster:
		How to do them properly
		20 pistol alt.
	STEP 1: Maximize Your Mobility
	DAY 13
		Warm up: 3 round 30 j.jack
		How To Do Jumping Jacks
		16 Hindu push up
	Air squat workout exercise
		90 Single jump
		Metcon Amrap 30’ 03 hspu strict (/ kip)
		Tripod Position
		How to do a Kip
		How to do a Kip Step by Step
		Muscles you need for a Kip
		90 double under (/ 90 singles / 90 skip knees to chest)
		SINGLE UNDER
		Cash out: 3x90" Hollow Hold
	DAY 14
		Warm up 3 round: 30 jumping jack
		How To Do Jumping Jacks
		10 air squat
	Air squat workout routines
		Metcon
		SINGLE UNDER
		Cash out: 3x15 “books” hold crunches
		3x15 Superman
DAY 15
	Warm up 3 round 30” hollow hold pos.
	How to do the Hollow Body Hold
	20 skip alternate
	Get Flexible Package
	15 air squat
	Metcon: Amrap 16’
	20 overhead lunges (crate water)
	Benefits
	Step-by-step instructions
	Thorough Mistakes
	10 burpees over
	10 v-up (2 bottles)
	Cash out: 3 round: Max L-sit hold 20 elevated sumo squat (crate water)
	Sumo Squat Form Tips
	DAY 16
		Warm up: J. Jack
		How To Do Jumping Jacks
		HIndu push up
	Air squat workout exercise
		Metcon Sandbag step up
		Feet elevated push up
		Cash out: 3x20 v-up over
	How To Do V-Ups
CONCLUSION