HOME WORKOUT PLAN 12 WEEK WORKOUT PLAN

HOME WORKOUT PLAN 12 WEEK WORKOUT PLAN – While there are plenty of single home workouts floating around , a structured plan can help to save time, keep you exercising regularly and make a bigger difference to your fitness. That’s why we’ve got home workout plans on this page.

Content:

1. Introduction

Introduction
Progress Tracking

2. Home-Workout Plan

How it works
Complete Overiew
Weekly Overview
Lower Body – Monday
Upper Body – Tuesday
Full Body – Friday
Cardio – LISS (optional in the first 6 weeks) – Saturday
Full Body – Monday
Lower Body – Thursday
Upper Body – Friday
Cardio – HIIT (optional in the first 6 weeks) – Sunday
Exercise Explanations

3. Stretching

Basic Information
Stretching Exercises

4. Workout Knowledge

Everyting About Fitness
Facts About Fitness

5. Check us out on Instagram and Facebook

6. Thank you

Never Win

ARE YOU READY FOR THE WOMEN’S BEST WORKOUT PLAN?

GET YOUR DREAM BODY IN LESS THAN 12 WEEKS!

This Article will give you all essential information about working out at home. This e-book can be used as a kick start into a healthier lifestyle but can also add to an already active and healthy lifestyle. All contents used in this e-book have a scientific basis and have been compiled to get your body lean and toned in a short period of time.

Another reason why we have launched this program is that right now there is a lot of poor information about fitness out there. By studying this article and the information it contains, we want women to head towards their personal health and fitness goals. Women who have completed this program should feel comfortable about their bodies and start enjoying an active and healthy lifestyle!

Make it happen!

Please note that the information used in our e-book should not be taken as medical advice. This information cannot replace

the advice of a physician or health professional. At any rate, the information is not intended to diagnose, cure or prevent any health problems

Keeping track of your progress is one of the most important things you can do. Taking pictures and weighing yourself is necessary to chart your changes.

We have three primary ways listed for you to track your progress:

The first way to check your progress is the MIRROR. A mirror never lies and is also a surprisingly good way of seeing if you’re coming closer to your bikini dream body!
The second way to track your progress would be the SCALE. Weigh yourself on the same day of the week in the morning before breakfast and without clothes.
The third, last and MOST IMPORTANT way would be to take PROGRESS PHOTOS to see your actual progress whilst doing our 12-week program. Taking photos of your progress will be the main progress tracker for you during the 12 weeks. The reason why we want you to track your progress by taking pictures is because most achievements or changes in your body aren’t visible on the scales but are visible when you compare pictures. We suggest that you weigh yourself and take pictures of yourself every third week under the same circumstances. Without taking pictures you won’t know exactly how much your body is changing and this may cause loss of motivation. Since we want to help you to reach the body you have always wanted, we have listed below the photo criteria for you! Follow them STRICTLY!

PROGRESS TRACKING

Progress photos – HOME WORKOUT PLAN 12 WEEK WORKOUT PLAN

Take and check photos often to see if you are coming close to your ideal body.

Don’t delete any of the photos you take
Take some “before” pictures
Take photos every third week on a Monday before your breakfast
Assume a natural, relaxed pose without flexing your muscles
Wear shorts or a crop top
Always take full body length shots and put the camera away from your face
Take front, rear and side photos and store them in folders on your computer for easy comparison
Take the photos on the same day and always under the same circumstances (room, time, clothes etc.)
Send your photos via email to us at the end of week 12

HOME-WORKOUT PLAN

The home-workout plan is divided into two different workout weeks which repeat themselves.

The a home-workout plan of Week 1 (Lower Body, Upper Body, Full Body, LISS) should be repeated in Week 3, 5, 7, 9 and 11!

The a home-workout plan of Week 2 (Full Body, Lower Body, Upper Body, HIIT) should be repeated in Week 4, 6, 8, 10 and 12!

A clearer Week 1-12 overview can be found on page 10.

THROUGHOUT THE 12 WEEK WORKOUT-PLAN YOU WILL PERFORM:

Different warm-up exercises before your workout
3 different circuits per workout
Stretching exercises before and after your workout
1 cardio (HIIT/LISS) session a week (optional during the first 6 weeks)

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Warm-up: HOME WORKOUT PLAN 12 WEEK WORKOUT PLAN

Warming up your body is always advisable before working out. If you do not warm-up, the risk of injuring yourself is higher. The warm-up also gets your muscles started and ready for your workout. In your home-workout plan you will perform 3 different warm-up exercises on each workout day for 35 seconds without resting in between the exercises. The warm-up sessions are always adjusted to each workout day (lower body, upper body, full body).

Instead of doing the warm-up exercises you can also go for a walk for about 5 minutes.

Circuits: HOME WORKOUT PLAN 12 WEEK WORKOUT PLAN

A circuit is a short and intense workout that involves three or more exercises which are performed with no rest

in between but with rest in between the different circuits.

We have compiled 3 different circuits for you. Each circuit lasts for 6 minutes and includes 4 different exercises. We want you to perform these 4 exercises with the given repetitions as often and as careful as possible within the 6 minutes. Try not to rest in between the exercises of the circuit. After 6 minutes of repeating all exercises in the circuit as often as possible, have a break for about 60 seconds. After 60 seconds start with the second circuit. When the second circuit is over, start with the third circuit. After you have finished all circuits we want you to do some stretching.

Before you start, memorize all of the exercises and their respective routines.

You will find the explanations and illustrations of the exercises starting

Stretching: HOME WORKOUT PLAN 12 WEEK WORKOUT PLAN

Stretching after your workout helps your muscles to relax and repair. Stretching also prevents your muscles from getting shorter. It assists regeneration and provides you with more energy. Muscles should never be stretched when they are not warmed up. Thus, stretching should be done after the warm-up and after your workout. We also recommend stretching on your days off. Hold the stretch for about 15 seconds and don’t forget to include your arms and legs in that stretch. You will find the explanations and illustrations of the exercises and more about stretching

Cardio: HOME WORKOUT PLAN 12 WEEK WORKOUT PLAN

In your home-workout plan you will learn about two different types of cardio. As we mentioned earlier, the cardio sessions are optional from Week 1-6.

Cardio sessions from Week 6-12 must be strictly adhered. If you suffer from vertigo, a disease which leads to dizziness, you can skip the cardio session from Week 1-12. If you feel like it, you can do it, we recommend starting with LISS.

NOTE: These Cardio sessions and circuits are not recommended for beginners. Beginners should do a power-

walk 2-3 times a week to build up a higher level in terms of cardiovascular fitness.

WHAT IS HIIT?

(High Intensity Interval Training):

One of the most efficient forms of cardio workout! Permanent changes between small breaks and high intensive charges characterize this method. The duration of the breaks should be held short.

That way, the body cannot regenerate completely. A good break lasts about 60 seconds and a charge 15 seconds. Charges should demand maximal performance possible for the body. The whole HIIT lasts for about 15 to 30 minutes. After you have some more experience and exercise, the duration of each phase can be raised. A HIIT can improve strength and stamina. Do not practice this type of training when you are completely new to cardio training and untrained, because it holds the risks of injuries. With a HIIT, your fat metabolism is higher as usual during and after the workout.

WHAT IS LISS?

(Low Intensity Steady State):

LISS is an easy but still effective form of cardio which improves your stamina. Because of the low intensity you can do it over a longer period. You can do it for around 30 to 60 minutes. It is important to stay on a low intensity level. LISS can be performed by: running, walking, swimming, or by using the rowing machine, stepper, cross training or treadmill. This type of cardio is perfect for the regeneration of the whole musculature and should be done one day after a hard workout!Learn more about fitness and take a look at the General Workout Knowledge Chapter

WHAT DO I NEED BEFORE STARTING WITH MY HOME-WORKOUT-PLAN?

Before-photos (important) – Information about progress tracking can be found on page 4 and 5.
Motivation and good mood.
Equipment which is used in the exercises (dumbbells, gymnastic ball, rope).
A stopwatch for the circuits.

COMPLETE OVERIEW – SAVE IT PRINT IT

Weeks	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Lower Body (page 11)	Upper Body (page 15)	OFF	OFF	Full Body (page 19)	LISS (optional) (page 23)	OFF
2	Full Body (page 24)	OFF	OFF	Lower Body (page 28)	Upper Body (page 32)	OFF	HIIT (optional) (page 36)
3	Lower Body (page 11)	Upper Body (page 15)	OFF	OFF	Full Body (page 19)	LISS (optional) (page 23)	OFF
4	Full Body (page 24)	OFF	OFF	Lower Body (page 28)	Upper Body (page 32)	OFF	HIIT (optional) (page 36)
5	Lower Body (page 11)	Upper Body (page 15)	OFF	OFF	Full Body (page 19)	LISS (optional) (page 23)	OFF
6	Full Body (page 24)	OFF	OFF	Lower Body (page 28)	Upper Body (page 32)	OFF	HIIT (optional) (page 36)
7	Lower Body (page 11)	Upper Body (page 15)	OFF	OFF	Full Body (page 19)	LISS (page 23)	OFF
8	Full Body (page 24)	OFF	OFF	Lower Body (page 28)	Upper Body (page 32)	OFF	HIIT (page 36)
9	Lower Body (page 11)	Upper Body (page 15)	OFF	OFF	Full Body (page 19)	LISS (page 23)	OFF
10	Full Body (page 24)	OFF	OFF	Lower Body (page 28)	Upper Body (page 32)	OFF	HIIT (page 36)
11	Lower Body (page 11)	Upper Body (page 15)	OFF	OFF	Full Body (page 19)	LISS (page 23)	OFF
12	Full Body (page 24)	OFF	OFF	Lower Body (page 28)	Upper Body (page 32)	OFF	HIIT (page 36)

LOWER BODY – MONDAY Week 1, 3, 5, 7, 9 and 11

Warm-up

1. Split Jumps (25 seconds, 10–20 seconds rest) – Exercise explanation Click here Split Jump Main muscle: quadriceps, glutes

2. Butt-Ups (25 seconds, 10–20 seconds rest) Exercise explanation Click here Butt-Ups Main muscle: abdominals

3. Squats (25 seconds, 10–20 seconds rest) Exercise explanation Click here Squats Main muscle: quadriceps, glutes

First Circuit

1. Jump Squats [10 reps – no rest] Exercise explanation Click here Jump Squats Main muscle: quadriceps, glutes

2. Step Ups [10 reps – no rest] Exercise explanation Click here Step Ups Main muscle: quadriceps

3.Split Jumps [10 reps – no rest] Exercise explanation Click here Split Jump Main muscle: quadriceps, glutes

4. Walking Lunges (with weights) [15 per leg – no rest] Exercise explanation Click here Walking Lunges Main muscle: quadriceps

Try to do as many rounds as possible in 6 minutes. Rest for about 60 seconds after 6 minutes and start with the second circuit. (Challenge yourself to do more rounds each week and see how far you have come; try to rest only in between the circuits) HOME WORKOUT PLAN 12 WEEK

Second Circuit

1. Squats [10 reps – no rest] Exercise explanation Click here Squats Main muscle: quadriceps, glutes

2. Butt-Ups [15 reps – no rest] Exercise explanation Click here Butt-Ups Main muscle: abdominals

3. Glute Kickbacks [20 reps – no rest] Exercise explanation Click here Glute Kickbacks Main muscle: glutes

4. Rope Skipping [90 seconds – no rest] Exercise explanation Click here Rope Skipping Main muscle: quadriceps

Try to do as many rounds as possible in 6 minutes. Rest for about 60 seconds after 6 minutes and start with the third circuit. (Challenge yourself to do more rounds each week and see how far you have come; try to rest only in between the circuits)

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Third Circuit

1. Scissors Jump [15 per leg – no rest] Exercise explanation Click here Scissors Jump Main muscle: quadriceps

2. Rear Leg Raises [15 per leg – no rest] Exercise explanation Click here Rear Leg Raises Main muscle: quadriceps, glutes

3. Walking Lunges (without weight) [15 per leg – no rest] Exercise explanation Click here Walking Lunges Main muscle: quadriceps

4. Burpees [15 reps – no rest] Exercise explanation Click here Burpees Main muscle: quadriceps, glutes

Try to do as many rounds as possible in 6 minutes. (Challenge yourself to do more rounds each week and see how far you have come; try to rest only in between the circuits) HOME WORKOUT PLAN 12 WEEK

UPPER BODY – TUESDAY Week 1, 3, 5, 7, 9 and 11

Warm-up

1. Squats (25 seconds, 10–20 seconds rest) Exercise explanation Click here Squats Main muscle: quadriceps, glutes

2. Spider Ups (25 seconds, 10–20 seconds rest) Exercise explanation Click here Spider Ups Main muscle: abdominals

3. Plank (25 seconds, 10–20 seconds rest) Exercise explanation Click here Plank Main muscle: abdominals

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First Circuit

1. Mountain Climbers [15 per leg – no rest] Exercise explanation Click here Mountain Climbers Main muscle: quadriceps

2. Bench Dips [15 per leg – no rest] Exercise explanation Click here Bench Hops Main Muscle: quadriceps, glutes

3. Plank [30 seconds – no rest] Exercise explanation Click here Plank Main muscle: abdominals

4. Exercise Ball Pull-In [10 reps – no rest] Exercise explanation Click here Exercise Ball Pull-In Main muscle: abdominals

Try to do as many rounds as possible in 6 minutes. Rest for about 60 seconds after the 6 minutes and start with the second circuit. (Challenge yourself to do more rounds each week and see how far you have come; try to rest only in between the circuits) HOME WORKOUT PLAN 12 WEEK

Second Circuit

1. Mountain Climbers [15 per leg – no rest] Exercise explanation Click here Mountain Climbers Main muscle: quadriceps

2. Exercise Ball Pull-In [10 reps – no rest] Exercise explanation Click here Exercise Ball Pull-In Main muscle: abdominals

3. Split Push Ups [10 reps – no rest] Exercise explanation Click here Split Push Ups Main muscle: chest

4. Medicine ball squat clean & press [20 reps – no rest]

Try to do as many rounds as possible in 6 minutes. Rest for about 60 seconds after the 6 minutes and start with the third circuit. (Challenge yourself to do more rounds each week and see how far you have come; try to rest only in between the circuits) HOME WORKOUT PLAN 12 WEEK

Third Circuit

1. Split Push Ups [10 reps – no rest] Exercise explanation Click here Split Push Ups Main muscle: chest

2. Cross Body Crunch [20 reps – no rest] Exercise explanation Click here Cross-Body Crunch Main muscle: abdominals

3. Plank [30 seconds – no rest] Exercise explanation Click here Plank Main muscle: abdominals

4. Crunches [25 reps – no rest] Exercise explanation Click here Crunches Main muscle: abdominals

Try to do as many rounds as possible in 6 minutes. (Challenge yourself to do more rounds each week and see how far you have come; try to rest only in between the circuits) HOME WORKOUT PLAN 12 WEEK

FULL BODY – FRIDAY Week 1, 3, 5, 7, 9 and 11

Warm-up

1. Toe Touches (25 seconds, 10–20 seconds rest) Exercise explanation Click here Toe Touches Main muscle: abdominals

2. Mountain Climbers (25 seconds, 10–20 seconds rest) Exercise explanation Click here Mountain Climbers Main muscle: quadriceps

3. Jump Squats (25 seconds, 10–20 seconds rest) Exercise explanation Click here Jump Squats Main muscle: quadriceps, glutes

First Circuit

1. Single Leg Glute Bridge [15 per leg – no rest] Exercise explanation Click here Single Leg Glute Bridge Main Muscle: Glutes

2. Bent Leg Raises [20 per leg – no rest] Exercise explanation Click here Bent Leg Raises Main muscle: abdominals

3. Bench Dips [15 reps – no rest] Exercise explanation Click here Bench Dips Main muscle: triceps

4. Push Ups to Side Plank [15 reps – no rest] Exercise explanation Click here Push Up to Side Plank Main muscle: chest

Second Circuit

1. Rope Skipping [15 per leg – no rest] Exercise explanation Click here Rope Skipping Main muscle: quadriceps

2. Weighted Bent [15 no – rest] Exercise explanation Click here Weighted Bent Leg Jackknifes Main muscle: abdominals

3. Snap Jumps [35 reps – no rest] Exercise explanation Click here Snap Jumps Main muscle: quadriceps, glutes

4. Drop Push Ups [15 reps – no rest] Exercise explanation Click here Drop Push Ups Main muscle: chest

Third Circuit

1. X Hops [25 Reps – Jump + Movement = 1 no rest] Exercise explanation Click here X-Hops Main muscle: quadriceps, glutes

2. Straight Leg Jackknifes [15 reps – no rest] Exercise explanation Click here Straight Leg Jackknifes Main muscle: abdominals

3. Rope Skipping [90 seconds – no rest] Exercise explanation Click here Rope Skipping Main muscle: quadriceps

4. Split Squats [15 reps – no rest] Exercise explanation Click here Split Squats Main muscle: quadriceps, glutes

Try to do as many rounds as possible in 6 minutes. (Challenge yourself to do more rounds each week and see how far you have come!).

CARDIO – LISS (OPTIONAL IN THE FIRST 6 WEEKS) – SATURDAY Week 1, 3, 5, 7, 9 and 11

20 minutes Cardio Powerwalk

LISS?! – It’s a low intensity cardio method (relatively easy but still expends energy. On the down side, it burns less energy and you have to spend more time doing it to burn the same amount of energy than other more intense types of cardio. HOME WORKOUT PLAN 12 WEEK

FULL BODY – MONDAY Week 2, 4, 6, 8, 10 and 12

Warm-up

1. Side Bridge (25 seconds, 10–20 seconds rest) Exercise explanation Click here Side Bridge Main muscle: abdominals

2. Squats (25 seconds, 10–20 seconds rest) Exercise explanation Click here Squats Main muscle: quadriceps, glutes

3. Mountain Climbers (25 seconds, 10–20 seconds rest) Exercise explanation Click here Mountain Climbers Main muscle: quadriceps

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First Circuit

1. Rope Skipping [90 seconds – no rest] – Jump+Movement = 1 no rest] Exercise explanation Click here Rope Skipping Main muscle: quadriceps

2. Sumo Jump Squats [10 reps – no rest] Exercise explanation Click here Sumo Jump Squats Main muscle: quadriceps, glutes

3. Burpees [15 reps – no rest] Exercise explanation Click here Burpees Main muscle: quadriceps, glutes

4. Bench Dips [15 reps – no rest] Exercise explanation Click here Bench Dips Main muscle: triceps

Second Circuit

1. Single Leg Glute Bridge [15 per leg – no rest]econds – no rest] – Jump+Movement = 1 no rest] Exercise explanation Click here Single Leg Glute Bridge Main Muscle: Glutes

2. Bench Hops [10 each side – no rest] Exercise explanation Click here Bench Hops Main Muscle: quadriceps, glutes

3. Step Ups [10 reps – no rest] Exercise explanation Click here Step Ups Main muscle: quadriceps

4. Walking Lunges (without weight) [15 per leg – no rest] Exercise explanation Click here Walking Lunges Main muscle: quadriceps

Third Circuit

1. Snap Jumps [35 reps – no rest] Exercise explanation Click here Snap Jumps Main muscle: quadriceps, glutes

2. Crunches [20 reps – no rest] Exercise explanation Click here Crunches Main muscle: abdominals

3. Rope Skipping [90 seconds – no rest] Exercise explanation Click here Rope Skipping Main muscle: quadriceps

4. Push Up to Side Plank [15 reps – no rest] Exercise explanation Click here Push Up to Side Plank Main muscle: chest

Try to do as many rounds as possible in 6 minutes. (Challenge yourself to do more rounds each week and see how far you have come!) HOME WORKOUT PLAN 12 WEEK

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LOWER BODY – THURSDAY Week 2, 4, 6, 8, 10 and 12

Warm-up

1. Butt-Ups (25 seconds, 10–20 seconds rest) Exercise explanation Click here Butt-Ups Main muscle: abdominals

2. Split Jumps (25 seconds, 10–20 seconds rest) Exercise explanation Click here Split Jump Main muscle: quadriceps, glutes

3. Jump Squats (25 seconds, 10–20 seconds rest) Exercise explanation Click here Jump Squats Main muscle: quadriceps, glutes

First Circuit

1. Walking Lunges (with weights) [15 per leg – no rest] Exercise explanation Click here Walking Lunges Main muscle: quadriceps

2. Squats [10 reps – no rest] Exercise explanation Click here Squats Main muscle: quadriceps, glutes

3. Burpees [15 reps – no rest] Exercise explanation Click here Burpees Main muscle: quadriceps, glutes

4. Jump Squats [10 reps – no rest] Exercise explanation Click here Jump Squats Main muscle: quadriceps, glutes

Second Circuit

1. Scissors Jump [15 per leg – no rest] Exercise explanation Click here Scissors Jump Main muscle: quadriceps

2. Split Jumps [10 reps – no rest] Exercise explanation Click here Split Jump Main muscle: quadriceps, glutes

3. Step Ups [10 reps – no rest] Exercise explanation Click here Step Ups Main muscle: quadriceps

4. Walking Lunges (without weight) [15 per leg – no rest] Exercise explanation Click here Walking Lunges Main muscle: quadriceps

Third Circuit

1. Butt-Ups [15 reps – no rest] Exercise explanation Click here Butt-Ups Main muscle: abdominals

2. Squats [15 reps – no rest] Exercise explanation Click here Squats Main muscle: quadriceps, glutes

3. Rope Skipping [90 seconds – no rest] Exercise explanation Click here Rope Skipping Main muscle: quadriceps

4. Glute Kickbacks [20 reps – no rest] Exercise explanation Click here Glute Kickbacks Main muscle: glutes

Try to do as many rounds as possible in 6 minutes. (Challenge yourself to do more rounds each week and see how far you have come!) HOME WORKOUT PLAN 12 WEEK

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UPPER BODY – FRIDAY Week 2, 4, 6, 8, 10 and 12

Warm-up

1. Mountain Climbers (25 seconds, 10–20 seconds rest) Exercise explanation Click here Mountain Climbers Main muscle: quadriceps

2. Squats (25 seconds, 10–20 seconds rest) Exercise explanation Click here Squats Main muscle: quadriceps, glutes

3. Push Ups (25 seconds, 10–20 seconds rest) Exercise explanation Click here Push Up to Side Plank Main muscle: chest

First Circuit

1. Medicine ball squat clean & press [20 reps – no rest]

2. Cross Body Crunch [40 reps – 20 each side – no rest] Exercise explanation Click here Cross-Body Crunch Main muscle: abdominals

3. Split Push Ups [15 reps – no rest] Exercise explanation Click here Split Push Ups Main muscle: chest

4. Crunches [25 reps – no rest] Exercise explanation Click here Crunches Main muscle: abdominals

Second Circuit

1. Mountain Climbers [15 per leg – no rest] Exercise explanation Click here Mountain Climbers Main muscle: quadriceps

2. Crunch – Legs on Bench [15 per leg – no rest] Exercise explanation Click here Crunches Main muscle: abdominals

3. Bench Dips [15 per leg – no rest] Exercise explanation Click here Bench Dips Main muscle: triceps

4. Exercise Ball Pull-In [10 reps – no rest] Exercise explanation Click here Exercise Ball Pull-In Main muscle: abdominals

Third Circuit

1. Spider Ups [10 reps – no rest] Exercise explanation Click here Spider Ups Main muscle: abdominals

2. Sit Up & Twist [20 reps – no rest] Exercise explanation Click here Sit Up & Twist Main muscle: abdominals

3. Medicine ball squat clean & press [20 reps – no rest]

4. Plank [30 seconds – no rest] Exercise explanation Click here Plank Main muscle: abdominals

Try to do as many rounds as possible in 6 minutes. (Challenge yourself to do more rounds each week and see how far you have come!)

CARDIO – HIIT (OPTIONAL IN THE FIRST 6 WEEKS) – SUNDAY Week 2, 4, 6, 8, 10 and 12 HOME WORKOUT PLAN 12 WEEK WORKOUT PLAN

5 minute warm-up (slow jogging)
5 x 10 second sprints (have 90 seconds of active rest between the sprints)
After you have finished let your body cool down for about 5 minutes

HIIT?! – It’s and High Intensity Interval Training with high intensity sprints. (10 – 30 seconds sprints)

After your sprint time you shouldn’t be able to keep going. If you could sprint again immediately afterwards, it wasn’t a true high intensity sprint. Depending on how intense you want your cardio session to be, recovery periods vary from 1 – 5 minutes – HOME WORKOUT PLAN 12 WEEK

!!! Intense and difficult to perform and NOT for those with low level cardiovascular fitness !!!

STRETCHING

How does correct stretching work?

Since there is a wrong and a right way of stretching, you should be very careful!

Correct stretching implies relaxing and continuously stretching your muscles. Try to keep your focus on the muscles being stretched.

Unfortunately there’s also a wrong way of stretching like:

hopping up and down or bouncing,
stretching until it hurts.

After stretching regularly many movements will become easier to perform and your body-wellbeing will increase week after week. Give strained muscles some time to recover. You will feel much better after your muscles are softened again. To feel good is important while stretching! Beware of overstretching! HOME WORKOUT PLAN 12 WEEK

When should I stretch?

You should stretch several times a day and also before / after workouts. Also consider stretching:

After hours of standing or sitting.
In case you don’t feel relaxed generally.
In the morning, when your day at work / daily routine begins.
When you want to tackle challenges at work.

Why should I stretch? HOME WORKOUT PLAN 12 WEEK WORKOUT PLAN

Stretching exercises relax your body and even your spirit.

Regular stretching:

Increases coordination and enlarges your variety of movements.
Facilitates physically tiring activities like running, skiing or swimming.
Helps you to learn more about your own body because you are focusing specifically on your muscles (body consciousness develops).
Simply feels great!

Stretch Exercise

1. Quadriceps Stretch

Take your left / right leg and pull it slowly to your buttocks.

2. Supraspinatus Stretch

Keep your elbow parallel to the ground and press back slowly.

3. Adductor Stretch

Keep your left / right foot pointing straight ahead; lunge sideways on your bent knee, while keeping your back

straight.

4. Hamstring Stretch

Straighten your left / right leg and press is slowly to your chest.

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5. Lateral Flexion Stretch

One side, then the other, push pelvis across as you bend

6. Triceps Stretch

Pull elbow across and press it down slowly.

7. Adductor Stretch

Push down with elbows on knees very gently and keep your back straight.

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8. Hamstring Stretch

Start with your left / right knee slightly bent, then push your knee as straight as the tension allows; push your chest towards your feet.

WORKOUT KNOWLEDGE

EVERYTING ABOUT FITNESS

Fitness

Definition of fitness

Fitness is a special form of sports, which includes healthy nutrition and intensive training. A fit lifestyle improves your health and motor skills. It also makes your body stronger and improves your general wellbeing. The whole term „fitness“ includes strength, stamina, velocity, agility and coordination.

STRENGTH

“Strength” refers to the musculature’s ability to contract against resistance. Muscles can be stimulated in different ways. When the highest possible strength is expended against a resistance, it is called “maximum power“. When the highest possible speed is expended against a resistance, it is called “springiness“.

Combined, strength and springiness are optimal for your musculature.

2. STAMINA

“Stamina” means that a physical exercise can be carried out over considerable time. The body needs oxygen to access energy. When there is enough oxygen at disposal, it is called “aerobic stamina“. This oxygen is provided by the lunges, so energy can be exploited when under stress. HOME WORKOUT PLAN 12 WEEK

When there is not enough oxygen at disposal, it is called “anaerobic stamina“. Workout will be performed with a lack of oxygen. Therefore, the oxygen has to be distributed according to the level of physical strain.

3. VELOCITY, AGILITY AND COORDINATION

“Velocity” points to carrying out movements as fast as possible. The body needs stamina to keep up velocity.

We speak about “agility” when we refer to expanding the amplitude of different movements. The body needs agility to carry out a bigger variety of movements.

“Coordination” means carrying out movements as harmonious as possible. Correctly realized movements are essential in order to prevent injuries, especially during workout with weights.

Therefore it is obvious that velocity, agility and coordination are very important for improving strength and stamina.

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Workout

Definition of workout

The term “workout” refers to a combination of different physical exercises. Normally, a workout begins with a warm-up followed by the main part of the workout. Finally, the body has to cool down and the muscles have to be stretched. The main part of the workout is a workout with weights or a workout for endurance. It is also possible to combine both methods of the main workouts to achieve a healthy balance between strength and stamina. Keep in mind that working out constitutes around 30% of a fit lifestyle.

Cool-down

A cool-down is essential after the basic workout is finished. If the cool-down is omitted, the risk of contracting injuries is very high. The usual time span for a cool-down is around ten minutes. The best way to cool down your body is by doing some easy jogging. You can also use fitness equipment like the treadmill, stepper or the rowing machine.

Stretching

Stretching is important to keep the muscles from shortening. It also assists regeneration and supplies you with more energy. Muscles should never be stretched when they are not warmed up. Therefore, stretching should be done after the warm-up. Also, do it when the whole workout is completed. For a workout with weights it is highly recommended to stretch after every exercise. Hold each stretch position for fifteen seconds. HOME WORKOUT PLAN 12 WEEK

Timeout from working out

Sometimes there is no chance to do a workout (due to vacation, illness, work …). In this case, it is important that you commence workout slowly and that you lower the weights by around 40%. Allow enough time for getting back into pursuing your desired achievements. Around 1-2 weeks should be a good timeframe. It is also important to ease into the workout slowly if it is done for the very first time. A voluntary break for around one week can boost results. It is advisable to make one or two voluntary timeouts a year. Interruptions are good because the body regenerates completely, thus resuming workout with new power. It is necessary to keep up nutrition in a timeout. Remember that nutrition is the most important part for a fitness lifestyle.

Recovery and regeneration

Just working out and keeping up a healthy nutrition is not enough. For optimal results the whole body has to recover sufficiently. Attractions which are forced by a workout get implemented into regeneration time. Only during recovery time the muscles are able to grow and to recover. Notice that muscles do not grow and regenerate during workout.

Best practice for an optimal regeneration is enough sleep (8 hours are perfect), an easy workout (e.g. slow cardio and stretching), a mixture of warm and cold bathing, steam bath, sauna, massages, drinking a lot (also during the workout) and of course, wholesome and healthy nutrition. HOME WORKOUT PLAN 12 WEEK

Why is recovery so important for your health and fitness achievements?

While working out you tire your body and inflict small injuries upon your muscles. These small injuries have a positive effect and help your muscles growing.

To improve your achievements, your body needs time to heal. During sleep your body recovers best and quickest, while you also get stronger. If you don’t sleep enough, you will feel tired and your performance and concentration level will drop.

Tips to recover more quickly

By eating the right kind of food in your post and pre workout meal you prevent muscle breakdown and

increase your muscle size.

By monitoring your workouts with a training log, and paying attention to how your body feels.
By perform active recovery after your workout.
By stretching – a simple way to help your muscles recover.
By getting quality sleep, plenty of it, especially when you are exercising hard.
By avoiding overtraining.

FACTS ABOUT FITNESS

Time to relax

Everyone has experienced situations in life which are very stressful and hard. They are hard for our body and also for our brain. That’s why it is important to take a break and just relax for a few minutes.

Look for a quiet place where you can escape all the noise surrounding you. Enjoy this moment for a few minutes and just relax.

Regeneration: women vs. men

When you do a workout, you should let your muscles recover before starting the next workout with full strength. Usually, men need some 48 hours to recover. The regeneration time of women, however, is much lower. Women need around 4 hours to recover after strength training. This means that women can in fact train more often than men. For a healthy lifestyle it is not advisable to train every day. If you do a full body workout, four times a week is recommendable for women, while for men three times a week should be enough. HOME WORKOUT PLAN 12 WEEK

Chest workout for women

Chest workout is essential for women. Generally, it is important to train your whole body. Neglecting certain muscle groups in your workout can cause imbalances and injuries.

For example:

The back is the “opponent” of the chest. If you only train your back, your chest won’t benefit at all. So your back will grow and your chest will contract. This is bad for your posture. The only solution is to train both, back and chest, in order to balance your posture.

The chest is a very big muscle area, thus burning many calories during training. Also notice that you need your chest to support other muscle groups, like it is the case with every other muscle group. All of your muscles play together and should be trained at the same rate, the only way to achieve a balanced, beautiful and strong body.

Best results for my cardio

Notice that a normal cardio, lasting for an hour with continuous intensity, can show good results long term. But the results are small short term, so you may think that it’s not even worth doing any cardio. Therefore, if you want to feel and see maximum results, you should consider high intensity interval training. This is a special form of cardio which pushes you to your limits and burns fat during and after workout. HOME WORKOUT PLAN 12 WEEK

Here is an example for a HIIT

WARM-UP

Run for 5 minutes at a low intensity.

MAIN WORKOUT

Push your limits: Run as fast as you can for around 15 seconds.

Slower run for regeneration: Run on a normal intensity for 60 seconds. Repeat: Repeat the first two steps sixteen times during 20 minutes.

COOL-DOWN

Run for 5 minutes at a low intensity.For best results, combine this form of cardio with weight training to strengthen your muscles. With HIIT and weight training you can maximize fat burning and muscle formation.

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