Build your own workout: exercise builder for men

Every sporty guy would not refuse to spend his evening in the gym, pumping up his biceps and triceps. But do we always have the opportunity to visit the gym regularly? Unfortunately, no. For many men, home workouts are a good way out of such situations. Maybe you will not pump a pile of muscles without special gym equipment, but home workouts will at least help to keep in shape and maintain good health. A properly designed system of home workouts will be a great alternative to the gym.

Especially for our readers , together with David Klimov, coach of Booster Workout interval training studio, we have compiled a selection of four highly effective functional exercises for home workouts. You can take them as a basis for your training and over time complicate the program, change the intensity, experiment with the number of laps and time intervals, alternate exercises, depending on your health and personal preferences.

Jump squat with touching the floor

There are two simpler variants – jump but without touching the floor, or without jumping but with touching the floor. The leg muscles work, the jumping variant increases HR and intensity of the exercise.

Push-up with arm and leg extension

Performing after the push-up the extension of the opposite arm and leg, we add an element of balance, which engages the cortical muscles. Note that the arm and leg extension is performed to parallel with the floor, without bending in the lower back.

Extension and flexion of the torso with the heels touching.

Emphasize keeping the lower back pressed to the floor. Keep the abdominal muscles relaxed.

Lunge and “scissors”

After performing a lunge with a step forward, make a quick movement “scissors” (change of leg position) two times, after which you perform a lunge with the other leg. This is an explosive exercise aimed at increasing the intensity of the exercise. It is also possible to perform approaches in time (30-45 seconds), 3-4 approaches with a rest of 15-30 seconds between them.

Exercises can be performed either by the method of standard approaches (this is when each exercise is performed in several approaches with rest, and then move on to the next exercise), or by the circular method. A certain sequence of exercises (circle) is formed, each exercise is performed for 30-45 seconds, after which you move on to the next exercise (10-20 seconds). When forming a circle, it is desirable that it contains exercises for leg muscles, upper body, abdominal muscles and one jumping exercise. In one workout, you can perform 3 to 5 laps with a rest of 1 minute between them.

By exercising at home on your own builder, you can always change something in your workouts. Remember that after a while your body will get used to certain exercises, so you will still have to complicate the complex or build it anew. Have fun!