Since the coronavirus epidemic struck and half the planet crashed, interest in bodyweight training and any home workout plan has skyrocketed. The web has responded in kind, leading to a huge wave of resources, videos and articles on the same topic.
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Exercising with body weight is a very smart way to train and offers many benefits, so this is good news. If more people get out of this situation and understand how to manipulate their own bodies to improve performance and aesthetics, they will get better!
But with so much information out there, it can get a little confused. Do you have to do high repetitions of pushups? Should you learn planche? How do you train your legs? And can bodyweight training really match the benefits of heavy composite lifts?
It turns out that there are many different approaches to home workouts, each with different benefits.
That's why this article exists: to provide a simple, full-body workout plan that everyone can take advantage of – from gym rats to professional athletes and those who just want to get in shape. A whole-body workout schedule is easy to follow and means no more worrying about the details and no more focusing on progress.
You don't have to worry about the details anymore and focus on the progress.
If nothing else, this could be helpful
Note: This plan comes from a qualified personal trainer, health writer, and fitness vlogger – I'm not just a tech journalist, you know!  The Whole Body Workout Schedule at Home
First, I'm going to share the Home Workout Schedule with you. Then I will give a small comment on why this program should be effective for everyone.
Don't feel bad if you can't do the hardest variations – and in many cases I don't either!
Each exercise will have a number of different variations, ranging from simple (on the left) to extremely difficult (on the right). Don't feel bad if you can't do the hardest variations – and in many cases I don't either!
Once you can perform the intended number of repetitions for each move or hold a position for a minute, increase the difficulty by switching to the harder option. Otherwise, stop each set as soon as you can no longer perform reps with good form.
I've given a brief explanation of each exercise, but if you need more guidance, a quick YouTube will help you find what you're looking for!
For one-sided exercise – meaning it involves only one arm or leg – you need to double the number of repetitions so that you work evenly on each side of the body.  Rest for a minute between each set and each exercise.
This program can be run three times a week, and allow at least 48 hours between each session.
Note: perform a warm up prior to this home workout plan.
Push-ups on the knee | Push-ups | Archer push-ups | One-Hand Pushups
Target Repeats / Time: 12/1 Minutes
Sets: 3  The regular push-up is a great move for building chest, shoulder and tricep strength. It also develops a stiff core and is perhaps the best alternative to a bench press unless you have parallel bars at your disposal. If you can't do a regular push-up, you can keep your knees on the floor to reduce the amount of resistance (or get up and lean against a wall).
It's great to bring out ripped definition in your abs!
Once the push-up becomes easy and you can perform more than ten reps, try moving on to movements that isolate one side of the body more. The archer push-up involves moving from one hand to the other and then slowly lowering. A one-hand push-up means that you completely lift one hand off the floor.
This not only increases the amount of weight you lift with each side, but it also forces you to support your body against rotational forces (called anti-rotation). It also significantly increases your core engagement and can help develop your stability and athletic performance. Oh and it's great to bring ripped definition to your abs!
Diamond push-ups | Knuckle push-ups | L-sit flutter kicks | V-sit | Mana
Target Repeats: 12/1 Minutes
Diamond Pushups Bring Your Hands Right Under Your Sternum In A Triangle Position . This moves activation to the triceps, creating larger arms. Knuckle pushups do the same by bringing the hands to the waist and supporting your weight on your knuckles. It's critical not to forget the triceps in a home workout plan, as they should absorb two-thirds of the muscle in the upper arm!
The L-sit is a static body weight, where you rest on your hand and with your legs straight in front of you. Most of your weight is held by your triceps and you also get ab activation. Gently rock the feet up and down to make this even more of an ab exercise.
It is something to aspire to!
The v-sit goes one step further by pointing the legs straight up. Mana is an extremely advanced gymnastics / gymnastics movement in which the legs are fully doubled backwards to point backwards. Hey … it's something to aim for!
Shelf hold | Planche leans | Pseudo planche push-ups | Planche push-ups
Target Reps / Time: 12/1 Minute
The Planche is a stunning move that you will encounter all over Instagram, where it keep your body parallel to the ground while balancing on straight arms. It really looks gravity.
The beauty of this, however, is that it trains aspects of strength that are usually missed by most gym programs. In particular, this can develop your strength in straight arms, teaching you to keep your elbows fully locked out and the shoulder blade long while resting your weight on your hands. What better time to improve an overlooked aspect of your training?
It trains aspects of strength that are usually missed by most gym programs.
Most of us will be miles away from achieving this feat, in which case we'll focus on leaning the planche (extending arms and then leaning slightly forward) or even the plank support (resting on your toes and forearms) can help build that.
(Personal note: I just reached my straddle planche, which is easier I'm very excited about that except it broke my biceps in doing that!)
The key is to focus on pushing arms in the ground so that the shoulder blades push forward over your back (there should be no dip between them). At the same time, contract your abs as if you were trying to crunch the & # 39; hollow body & # 39; to deal with.
Pike push-ups | Increased pike push-ups | Supported handstand press | Handstand push-ups
Target repeats: 12
The pike push-up is a downward-facing push-up. It involves going into a push-up position, then bringing your hands to your feet and pushing your buttocks in the air to form an upside-down “V”. Now lower yourself to the floor and focus on engaging the deltoid muscles (shoulders) while doing that.
When this gets too easy, you can increase the difficulty by putting your feet on a few blocks or on a bench. This increases your range of motion and places the weight a little more square over the shoulders. This is a common inclusion in any home workout plan as one of the best options for shoulder training. An alternative is the refusal of push-up.
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As soon as that becomes too easy, it's time to put your feet against a wall perform stairs and full handstand presses. Finally, by practicing, you may be able to move away from the wall and balance your entire body weight on your hands. At this point, the movement will involve your core much more, and that work done during the planche and plank will really help keep your torso stiff while your weight is stacked over your wrists and shoulders.
(Again, I'll get there, but I really need to straighten my posture and improve shoulder mobility!)
Performing free-standing handstands is not essential for building big shoulders, but it is a great party trick to emerge from quarantine with – and it improves your athletics in other ways to boot!
Crunches | V-ups | Dragon Flag
Target Repeats: 12
These exercises are designed to develop greater core stability while bringing forward definition in the rectus abdominis (the six pack )!). We all know how to do a crunch, but during this move, make sure to really contract the abs instead of 'folding'. on the hips. For the V-ups, lie flat and raise your legs straight up to meet your torso while sitting upright. At the beginning of the movement, rest on your buttocks with your hands forward along your legs. Do not lie completely flat when you return to the starting position, but instead keep your heels and upper back slightly off the ground.
It also looks cool.
The Dragon Flag is Bruce Lee & # 39; s famous move of holding an anchor point behind your head, resting your body on your shoulders, then lowering your legs and keeping your torso completely straight. This amazingly engages the core to prevent flexion in the spine and can develop insane abs and athleticism. It also looks cool as hell.
Air squats | Cossack squats Pistol squats
Target repeats: 30 | 15 | 10
Training the legs with only body weight is a big challenge. There's no bodyweight movement that can really mimic a deadlift (if you have a kettlebell, it can be used for hip hinges), and no bodyweight squat offers the same kind of challenge or increased bone density. However, air squats performed for high reps can offer several benefits by increasing capillary density, helping your legs grow faster and recover better when you return to the gym. Plus, this is a great way to check in on your technique and ensure you have the mobility for a nice deep squat.
There is no body weight movement that can really mimic a deadlift.
Cossack squats can increase the challenge more by moving the weight on just one leg. The other leg extends to the other side and rests on the heel as soon as you enter the deepest point of the movement (where your buttocks touch your heel). Not only will this move develop more strength than an air squat by putting your weight on one side, but it will also increase mobility by opening the hips. Mobility should be a byproduct of any great home workout plan.
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Finally, if you have the strength and mobility, you can do a gun squat. This is another calisthenics – & # 39; skill & # 39; that looks great on Instagram and is accomplished by falling into a full one-legged squat with the other leg sticking right out in front of you off the ground. Do this move for reps only if you are sure you have the strength and mobility to perform it without significant rounding in the spine, or the risk of falling!
<img class = "lazyload size-large wp-image-1108068 noname aligncenter aa-img" title = "Indian Squat" src = "data: image / svg + xml, % 3Csvg% 20xmlns =% 22http: //www.w3.org/2000/svg%22%20viewBox=%220%200%201121%20675%22%3E%3C/svg%3E "data-src =" https: //cdn57.androidauthority.net/wp-content/uploads/2020/04/Indian-Squat-1121×675.jpg "alt =" Indian Squat  Target repeats: 50
The Indian squat is a lesser-known version of the air squat where you stand on the balls of your feet at the bottom of the movement, which emphasizes the quads more, compared to the more hamstring / glute-heavy squat. is great for building thicker legs and it can also result in improved athletics.
This is one of the few moves you can incorporate into a home workout plan that will visibly deliver bigger legs and it also has the benefit of helping the cal feathers develops.
A harder variation of the Indian squat is the sissy squat, although some people think these knees can be heavy. For that reason, I suggest high repetition Indian squats for everyone. Believe me: you can feel the pump!
Body weight row | Pull-ups | Explosive pull-ups Muscle-ups
Target Reps: 12
Pull-ups are a great tool for developing strong, wide lats, as well as more core stability. Perform it correctly with your hands just wider than your shoulders, using an overhand (pronounced) grip. You pull yourself straight up until your chin is above the bar and then lower until your arms are completely straight. No way up!
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If you are unable to do this or have no access to a chin-up bar, you can lie under a table with your body and legs straight out in front of you, then pull up only your upper body. This can also be done by locking a towel in the door.
To develop more power and explosiveness, focus on exploding the movement. In the end, you may be able to cross the bar to perform a muscle mass!
Assisted chin-ups | Chin-ups | One-arm assisted chin-up | Rope climbing | One-armed chin up
Goals / time: 12
Chin-ups are back-pull (underhand grip) and your hands slightly brought closer together. No home exercise plan is complete without them.
This movement increases the activation of the biceps, making it an important tool for enlarging your arms. If you can't get up yet, place a chair underneath you and use it to support the movement a bit.
(If you don't have a chin up bar, you can use supine body weights for the next best thing – just make sure you really feel the pressure in your biceps).
Going to a one-sided movement will increase the resistance and thereby make the biceps grow even more. To get to that point, try wrapping a towel over your chin-up bar and holding it in your free hand to work your way through the chin-up motion. You can also practice rope climbing if you have a rope handy. This develops grip, core, lats and biceps, and a lot is hung on one hand – making it perfect for going up to the one-armed chin!
Target repeats: 100
To finish, we're going to do two sets of 100 rep-push try ups. If you don't manage 100 reps, continue as long as possible until it fails. This is a strategy known as a & # 39; flush set & # 39; in bodybuilding. It fills the upper body with blood and at the same time offers a light form of "resistance cardio" to develop your work capacity (so you don't get burned out so quickly during training).
Simple Printable Version  (Strike out what does not apply to you)
Knee Pushups | Push-ups | Archer Push-Ups | One-handed push-ups
Diamond push-ups | Knuckle Push Ups | L-Sit Flutter Kicks | V-Sit | Mana
Plank Hold | Planche Lean | Pseudo Planche Push Up | Planche Push Up
Pike Push Ups | Raised pike push-up | Assisted Handstand Press | Handstand Push Up
Crunches | V-Ups | Dragon Flag
Air Squats | Cossack Squats | Pistol Squat
Chin Ups | Rope Climb | One Arm Chin Up
Bodyweight Row | Pull-ups
So there is your complete training plan for the home! While there are many similar programs out there, I believe it can be uniquely adapted to that training for a variety of reasons and at a wide range of levels.
One of the biggest challenges in working from home is finding moves that are challenging enough as you progress. This guide includes advanced gymnastics exercises and their easier progress to challenge both the newcomer and the expert. The offer should not only target all major muscle groups, but also much smaller support muscle groups that promote stability and strength. That makes this a functional training that will also build an aesthetic physique.
In short, this should provide the full package for many people. Try it, take it easy and let us know your favorite workout schedule for your body in the comments below!