TRAINING SCHEDULE FOR A ONE-HOUR WORKOUT AT HOME

There's no need for an expensive gym membership! With the right equipment, you can also work out at home. This workout plan will give you an hour-long, intense and effective workout.

Working out at home naturally offers many advantages. The biggest advantage is that you no longer have to leave the house. This saves a lot of time, as you can start training right away. Of course, you might also simply find working out at home more pleasant than working out at the gym.

About the training schedule

In this blog post, we offer a one-hour home workout plan. You don't need much to train at home. This plan focuses primarily on strength exercises, but it's recommended to include regular cardio as well. If you have the space, you can, of course, purchase a cardio machine. If you can't afford a cardio machine, that's no problem either. You can also do cardio outdoors. All you really need for this plan is a weight bench and a set of dumbbells. and a fitness mat. Once you're fitter and stronger, you can expand your home gym with a barbell and free weights. This allows you to lift even more weight. One thing's for sure: with this workout routine, you'll definitely become stronger and more fit!

3 strength training sessions per week

This workout schedule consists of three workouts. We recommend taking a rest day after a day of training. On a rest day, you can do another cardio workout. Pay attention to this during your workout day as well. Make sure you warm up your muscles with cardio. So always start a workout with some stretching exercises, a few minutes of skipping rope, or jumping jacks. Make sure you perform each exercise correctly. For strength exercises, make sure you use a heavy weight, but not so heavy that you can no longer perform the exercise correctly.

Dumbbells or a barbell set

Our training schedule describes many exercises that can be performed with dumbbells. However, some exercises can also be performed with a barbell. If you don't have dumbbells or a barbell, you can, of course, improvise. For example, you can perform the exercises with bottles. However, we recommend purchasing a dumbbell set or barbell set. You can do cardio after strength training or on the day you don't train.

Abdominal exercises

Of course, we've also considered your abs when developing this workout plan. We target them in various ways. Squats, standing shoulder presses, and pushups all use your abs to maintain balance. If you'd like to give your abs a little more attention, you can, of course. Well-known ab exercises include crunches, leg raises, and planks.

The plank

Perform the plank as follows: Assume the basic push-up position. Place your forearms on the floor. You'll notice that you have to keep your body straight and that there's a lot of tension on your abdominal muscles. Make sure your body maintains a straight line from the top of your head to your tailbone. Be careful not to let your back sag too much.

Leg raises

You can perform this exercise in several ways. We'll give you a brief description of how to do it at home. Lie flat on your back on the floor and make sure you can hold onto something with your hands near your head, such as two table legs or the bed. Engage your abdominal muscles and raise your legs as high as possible. Lower your legs after reaching the highest point. Repeat this exercise two more times. Perform the exercise three times in sets of three. Below, we also provide an abdominal workout routine. You can perform the exercises in this routine on your rest days or training days after your other strength exercises.

The training schedule for an hour of workout at home

Monday – legs

Jump squats: 3 sets of 10 reps

Dumbbell lunges: 4 sets of 10 reps

Goblet squats: 3 sets of 15 reps

Dumbbell deadlifts: 5 sets of 8 reps

Dumbbell step-ups: 4 sets of 10 reps

Standing calf raises: 4 sets of 15 reps

Wednesday – shoulders and arms

Arnold presses: 3 sets of 12 reps

Standing dumbbell shoulder presses: 3 sets of 12 reps

Side raises: 3 sets of 12 reps

Zottman curls: 4 sets of 10 reps

Standing alternating dumbbell curls: 4 sets of 10 repetitions

Diamond push-ups: 3 sets of 10 repetitions

Triceps extensions: 3 sets of 15 reps

Friday – Chest and Back

Push-ups: 3 sets of 20 repetitions

Dumbbell floor presses: 3 sets of 12 repetitions

Dumbbell flyes: 3 sets of 12 reps

One-arm dumbbell rows: 5 sets of 10 reps

Dumbbell pullovers: 5 sets of 10 reps

Dumbbell bent-over raises: 3 sets of 15 reps

Abdominal workout routine

Planks: 3 sets of 20-second reps

Crunches: 2 sets of 20-second repetitions

Hanging leg raises: 3 sets of 10 reps

Create your own home gym quickly and easily

Want to start training and follow our one-hour workout schedule? Create your own home gym quickly and easily with a complete starter set. Or a dumbbell set and a fitness mat. Gorilla Sports has a wide collection of fitness and cardio equipment.

Stay up to date with our latest sports deals

Want to stay up-to-date on our latest sports deals? Subscribe to our free newsletter and receive the latest promotions directly in your inbox. Also follow us on Facebook and Instagram for the latest sports deals and news.