30 minute Home Workout: Only for the Brave

Home Gym

It’s hotter than ever to do your workouts at home. You don’t have eyes watching you or distractions and music blaring like in a gym. The occurrence of Covid-19 has changed aspects of our living but one thing that doesn’t have to change is your ability to go hard and achieve targets when it comes to your fitness training. I’ve written this circuit training session for the men that like to push their limits and recognise their need for growth and a maintained health/body.

To get the most out of this workout circuit you’ll need:

  • Pull Up bar
  • Resistance band
  • Dumbbells

Always begin your sessions with stretching and mobility work to prepare your muscles for the work you’ll do and to reduce your chances of injury. On to the session…

Circuit 1:

Push-Ups – 10 reps

Chin Ups – 10 reps (assisted with resistance band if needed)

Squats – 10 reps

Jumping Jacks – 2 minute

Planks – 1 minute

2-minute rest

Circuit 2:

Push-Ups – 10 reps

Dumbbell Curls – 10 reps

Forward Lunges – 10 reps (each leg)

Jog on the spot – 2 minutes

Planks – 1 minute

2-minute rest

Circuit 3:

Push-Ups – 10 reps

Dumbbell Shoulder Press – 10 reps

Static Squats – 30 seconds (3 reps)

Jumping Jacks – 2 minutes

Planks – 1 minute

2-minute rest

Cycle through the circuits twice or three times. If it becomes too easy for you, increase the reps, exercise duration or reduce your rest periods. This circuit, if done for 3 weeks or more will hopefully yield some noticeable changes in your body, physique, strength and cardio output. Using it with rest days in-between sessions is ideal.

As you can see the circuits are broken down as UB, UB, LB, CV, CORE*

Circuit training is a great way to introduce regular exercise into your time schedule and it can all be done at home. If this exercise routine was beneficial to you then share it with family and friends and hit comment. If you’d like a personally designed programme that incorporates this style of training then contact [Here].

*Upper Body, Upper Body, Lower Body, Cardiovascular, Core.

The picture I used in this article is not my own photography.

Published by Hanif

Husband and Father helping Men in the U.K. and worldwide get into amazing shape with coaching and lifestyle change underpinned by authentic Islamic knowledge, current fitness techniques and the advancement of modern health discoveries.

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