How to A week-long home workout plan: what to do every day, Monday through Friday

Many people have been forced to train at home in recent times due to the SARS-CoV-2 pandemic. Is this an excuse for not training with intensity? At Vitoria, we believe not. In this article, we want to show you what you can do throughout a full week of training, including cardio and strength training. Structure and variables of the routine We will opt for a four-day torso-leg routine with one day of HIIT. On Monday and Thursday, we will train the torso, on Tuesday and Friday the legs, and on Wednesday we will include a short HIIT session. Training frequency This distribution allows us to give a training frequency of two to all muscle groups, that is, we will work for each muscle group twice a week. Wednesday will be a day of relative rest where we will look for more metabolic work through a short session with a high work density, that is, a lot of work in a short time. Training volume is one of the most important variables when it comes to achieving muscle hypertrophy. For simplicity, we will understand volume as the total weekly series. We will choose a volume with which the majority of people can generate positive adaptations, which is known as maximum adaptive volume. As for the range of repetitions that we will use, we will move in a wide spectrum, ranging from eight repetitions to twenty. Training intensity and self-regulation The intensity refers to the load or resistance used in the exercises, but in our case, we will use our own body weight. Manipulating intensity can be done in various ways, but perhaps the easiest is knowing how to self-regulate in the short or medium term. Self-regulation in training will help us to know the degree of effort that we are investing in a series, for example. Although there are several systems to measure this, we will use the RIR (Reps in Reserve) method or repetitions in the chamber. In each one of the series of exercises that we perform, we must maintain around an RIR of 1-3. This means that we must perform the appropriate repetitions within the proposed range so that at the end we feel that we could only have done between 1 and 3 more repetitions. Rest times We will move between one and two-minute breaks. We will approach two-minute breaks the fewer repetitions we perform, and we will approach one-minute breaks the more repetitions. It has to be clear to us that we must rest enough to be able to perform well in the next series. If we rest little, our total training volume can be affected, and with it, hypertrophy in the long term. Four-day torso-leg routine Day 1: upper body TRAINING SERIES REPLAYS LAUGH BREAK PIKE PUSH-UPS 4 8-20 1-3 OVER 60" PUSH-UPS WITH STAND DOWN 3 8-20 1-3 OVER 60" INVERTED ROW 4 8-20 1-3 OVER 60" DIAMOND PUSH-UPS 3 8-20 1-3 OVER 60" Day 2: leg TRAINING SERIES REPLAYS LAUGH BREAK SLIDING STRIDE 4 8-20 1-3 OVER 60" BULGARIAN SQUAT 3 8-20 1-3 OVER 60" SLIDING HALF CURL 4 8-20 1-3 OVER 60" DEAD BUG 4 8-20 1-3 MORE THAN 30"Day 3: HIIT session We will opt for a system of short intervals with work periods of 30 seconds and active rest of 20 seconds. In HIIT, we cannot use basic strength exercises such as push-ups or planks due to their low cardiovascular component. We need exercises like Jumping Jacks burpees and jump squats, The active rest will only consist of jogging lightly on the site while we wait for the end of it. We will carry out a total of five rounds of work, although most beginners can start with three or four rounds. Day 4: torso TRAINING SERIES REPLAYS LAUGH BREAK INVERTED ROW 4 8-20 1-3 OVER 60" PUSH-UPS WITH STAND DOWN 4 8-20 1-3 OVER 60" PIKE PUSH-UPS 3 8-20 1-3 OVER 60" DIAMOND PUSH-UPS 3 8-20 1-3 OVER 60" day 5: leg TRAINING SERIES REPLAYS LAUGH BREAK BULGARIAN SQUAT 4 8-20 1-3 OVER 60" SLIDING STRIDE 3 8-20 1-3 OVER 60" SLIDING HALF CURL 4 8-20 1-3 OVER 60" DEAD BUG 4 8-20 1-3 MORE THAN 30" Pike push-ups are a variant of push-ups that are performed while maintaining a hip flexion while raising the hip. This position places us with our back oriented obliquely towards the ground, so when pushing it with our arms, the work is transferred to our anterior deltoid, which is the shoulder flexor. Try to keep your elbows facing back. You should look like the head of an arrow, not a capital T. Push-ups with a stop below Place your hands below your shoulders and with a width slightly greater than the width of these. Put your toes on the ground or knees if you're just starting out. Be sure to keep an engaged core, so you don't hyperextend your spine during the concentric phase. The movement will begin from the floor, with the elbows bent on both sides of the body. From this position, we extend the arms until they are locked, and we go back down. At the moment that the chest touches the ground again, we separate the palms of the hands from it for an instant and go back up. This variation will work the pectorals harder by removing the stretch reflex from the equation. Inverted row The inverted row using a table is possibly one of the most ingenious exercises that we can do at home to work our back. Simply place your extended body under a table, grab the edge, and pull to bring your body closer to the table. If we can't pull objects toward us, we will be the ones who pull ourselves toward the objects. With this exercise, we not only work the latissimus dorsi, but also the back of the deltoid and the biceps. Diamond push-ups The mechanics of diamond push-ups are essentially the same as traditional push-ups. We simply have to reduce the distance of our hands to increase elbow flexion and cause more work on our triceps. If it's too hard, drop your knees to the ground. Sliding lunge Performing the lunges by adding a glide to the equation causes the intensity of the exercise to increase without the need to carry weight. It is ideal for emphasizing the eccentric phase of the movement and for the gluteus, since the instability component places a greater demand on the gluteus medium, Bulgarian squat To correctly perform the Bulgarian squat, we start from a stride position, with the rear leg raised, we will inspire while we carry out the eccentric phase, and we will go down by flexing the knee, hip, and ankle. Once we have reached a considerable depth (without our rear knee touching the ground), we will begin to rise back to the starting position. This is a great exercise for our lower body due to its vertical and anteroposterior force vector. This causes a very complete stimulus not only to the quadriceps and hamstrings but also to the glutes. sliding leg curl Since we don't have machines to work knee flexion specifically for our hamstrings, we will use our body weight and some sliders or socks. We must start lying on the floor in a supine or face-up position. We rest our heels on the ground and as we extend our hips as if it were a gluteal bridge, we flex our knees. In each phase of the movement, you must remain with the hip extended without touching the ground. Dead bug In the dead bug we are faced with an anti-extension exercise, so we must ensure that our lumbar spine does not extend. It will be the weight of our own legs that will cause a moment of extension in our spine, our core being the one that will counteract this effect. If it is very difficult for us to do it with both legs at the same time, we can first extend one knee and then the other.