Home fitness program for beginners (with free PDF)

Here is your first free home fitness program established by Sport Chez Soi.

It has already been followed by more than 8000 people. You can download the PDF version at the end of the article. However, I recommend that you read the article and watch the videos at the same time.

Thanks to this program, you will gain strength, endurance and energy. Also, you will slim down and find renewed energy.

Complete home fitness program for beginners

Have you ever wondered where to start to get in shape quickly? Have you ever tried before giving up because you had no results?

You are not the only one or the only one. Every day, tens of thousands of people get back into fitness or bodybuilding.

And you know what ?

There are so many who give up.

Why ?

Because they don't see any results.

But this is not inevitable. You are not doomed to fail. You will start right away, and for free, with the first 4 weeks. And you will quickly have your first results. On the way !

Take the fitness highway with the Home Fitness Program

This program is perfectly suited to those who are beginners or who are returning to sport after a break. It can also be used for a dynamic warm-up by experienced athletes.

Important Reminders

If you have never played sports, or if you stopped for a long time, take the time to read this important article on risk-free return to sport.

You must first consult your doctor if you have a health concern, if you are overweight or if you are over 40 years old.

The first part of this program in 4 weeks, you can follow it in the comfort of your accommodation. Even next to your bed!

What do you need to start?

Nothing, except maybe a ground sheet for a little more training comfort.

How much does it cost ? Shit. This beginner program is free. It is designed for 4 weeks, but you may need more time to progress. But that's not a problem. Go at your own pace.

This first training program will help you get back in shape quickly, but gently.

You are ready) ?

Features of the Home Fitness Program

PhenQ

Focus on core training

As you may have read on this blog, training the core muscles of the body is extremely important. You'll start by strengthening your core and lower back muscles.

This step is crucial for several reasons. For example, the muscles concerned take part in all the other exercises. Their training goes reduce the risk of injury on other movements.

In addition, these exercises will allow you to start losing weight smoothly. At the same time, you will begin to lightly work the legs and chest to prepare them for the following weeks.

Important tips for getting started

Intensity if you are a beginner

To avoid exhausting yourself when you are only recovering from sport, take a rhythm that allows you to talk during training. When you have progressed enough, I will tell you the opposite. But for now, take care not to push your heart rate too far.

You should be able to speak comfortably during the exercise during your first sessions. For example, you can count the seconds out loud.

When you're too out of breath, take a break to catch your breath before moving on to the next exercise.

Rest assured, you will soon be able to increase the intensity of your exercises.

Intensity if you are experienced

On the other hand, if you use this method to warm up, follow the usual protocol for HIIT sessions.

Fitness Program exercises

Here are the 8 exercises that you will perform during the 4 weeks. You will find 7 of them in video on the free application VT Bodyweight and one in the app VT Suspension.

To time yourself, you'll find everything you need with the free Android app Tabata Timer for HIIT. I really like the background music during the exercise and the boxer gong at the end or the beginning.

1. The steam engine

Work abs, obliques and upper thighs

Watch the video above or the one on the free app VT Bodyweight which you have probably downloaded.

I advise you to place your hands on either side of your temples rather than behind your head. This will avoid pulling on your neck.

2. The plank 1

Plank for his fitness program at home

Strengthening of the abdominal strap

As you see on the VT Bodyweight app, this exercise does not require any movement, but a good position. You can also view this video. Hold the position for 20 or 30 seconds. 

Don't underestimate the value of this exercise. It is excellent for strengthening your abdominal strap and helping you to have the flat belly.

3. Prisoner squat

Training quadriceps and glutes

Go down as much as you can until your thighs are parallel to the floor (no lower). Do not execute this movement too quickly and blow while going up.

Watch the video to understand the movement (very simple). You can keep your hands behind your head or in front of your pecs like I do.

4. Knee push up

Chest and triceps training

This is a lighter version of the push-ups. If you have trouble executing this movement, try going lower.

Important: Keep the shoulder blades close together to prevent the shoulders from rolling forward.

5. Mountain climbers (Cross body knee)

Strengthening of the abdominal strap

During this exercise, you will advance your knee in the direction of the opposite elbow. Alternate right and left legs with each movement. You can go faster or slower, but the important thing is to keep a well executed some exercice.

6.Rowing

Back and bicep work

You will need hanging straps or elastic bands for this exercise. You can do this using both arms at once or alternately. Watch how I do rowing with an elastic band in the video.

If you don't have hanging straps or of elastic bands for this exercise, go under a sufficiently solid table or desk as in this video. But it's a bit more complicated...

7. The bridge (hip raise)

Training the muscles of the lower back, buttocks and hamstrings (back of the thighs)

Remember to contract the buttocks when you raise the bust.

8. Bicycle crunch or Crunch twist

Beginner fitness program - bicycle crunch
Bicycle crunch for your fitness sessions at home

Abs and obliques work

Keep your hands on either side of your temples rather than behind your head to avoid straining your neck. Try to approach the elbow of the opposite knee without forcing too much. Please watch this video:

Now let's move on to the presentation of the program.


Week 1

Warm-up: Start with 5 minutes of race on the spot and of jumping jacks. It will be the same warm-up for the other weeks.

Never leave the warm-up aside, but be careful not to force too much during this phase.

During this first week of the program, do a single circuit comprising all 8 exercises. You will do 3 sessions in the week, for example Monday, Wednesday and Friday. Keep at least a day of rest between each session.

If you downloaded the free Android app Tabata Timer for HIIT, program 20 seconds per exercise and 30 seconds of rest between each exercise.

Your sessions for week 1:

Exercise n°1: Steam engine

20 seconds of movement

30 seconds rest

Exercise n°2: Plank

20 seconds of movement

30 seconds rest

Exercise n°3: Prisoner's squat

20 seconds of movement

30 seconds rest

Exercise n°4: Push-up on the knees

20 seconds of movement

30 seconds rest

Exercise n°5: Mountain climbers

20 seconds of movement

30 seconds rest

Exercise n°6: Rowing

20 seconds of movement

30 seconds rest

Exercise n°7: The bridge

20 seconds of movement

30 seconds rest

Exercise n°8: Bicycle crunch

20 seconds of movement

IT'S FINISH. CONGRATULATIONS !


Week 2

Warm-up: Start with 5 minutes of running in place and jumping jacks.

During this 2nd week of the program, you will do 2 circuits of the 8 exercises. You will always do 3 sessions in the week with at least one day of rest between each session.

If you downloaded the free Android app Tabata Timer for HIIT, program 20 seconds per exercise and 30 seconds of rest between each exercise (like the first week).

Details of your sessions for week 2:

Exercise n°1: Steam engine

20 seconds of movement

30 seconds rest

Exercise n°2: Plank

20 seconds of movement

30 seconds rest

Exercise n°3: Prisoner's squat

20 seconds of movement

30 seconds rest

Exercise n°4: Push-up on the knees

20 seconds of movement

30 seconds rest

Exercise n°5: Mountain climbers

20 seconds of movement

30 seconds rest

Exercise n°6: Rowing

20 seconds of movement

30 seconds rest

Exercise n°7: The bridge

20 seconds of movement

30 seconds rest

Exercise n°8: Bicycle crunch

20 seconds of movement

2 minute rest

REPEAT 1 COMPLETE CIRCUIT 


Week 3

Warm-up: Start with 5 minutes of running in place and jumping jacks.

During this 3rd week of the program, you will again do 2 circuits of the 8 exercises. But the exercise and rest times will change.

You will always do 3 sessions in the week with at least one day of rest between each session.

If you downloaded the free Android app Tabata Timer for HIIT, program 25 seconds per exercise and 20 seconds of rest between each exercise.

Details of your sessions for week 3:

Exercise n°1: Steam engine

25 seconds of movement

20 seconds rest

Exercise n°2: Plank

25 seconds of movement

20 seconds rest

Exercise n°3: Prisoner's squat

25 seconds of movement

20 seconds rest

Exercise n°4: Push-up on the knees

25 seconds of movement

20 seconds rest

Exercise n°5: Mountain climbers

25 seconds of movement

20 seconds rest

Exercise n°6: Rowing

25 seconds of movement

20 seconds rest

Exercise n°7: The bridge

25 seconds of movement

20 seconds rest

Exercise n°8: Bicycle crunch

25 seconds of movement

1 minute rest

REPEAT 1 COMPLETE CIRCUIT 


Week 4

Warm-up: Start with 5 minutes of running in place and jumping jacks. 

During this 4th week of the program, you will again do 3 circuits of the 8 exercises. You will keep the exercise and rest times of the 3rd week.

You will always do 3 sessions in the week with at least one day of rest between each session.

If you downloaded the free Android app Tabata Timer for HIIT, program 25 seconds per exercise and 20 seconds of rest between each exercise.

Details of your sessions for week 4:

Exercise n°1: Steam engine

25 seconds of movement

20 seconds rest

Exercise n°2: Plank

25 seconds of movement

20 seconds rest

Exercise n°3: Prisoner's squat

25 seconds of movement

20 seconds rest

Exercise n°4: Push-up on the knees

25 seconds of movement

20 seconds rest

Exercise n°5: Mountain climbers

25 seconds of movement

20 seconds rest

Exercise n°6: Rowing

25 seconds of movement

20 seconds rest

Exercise n°7: The bridge

25 seconds of movement

20 seconds rest

Exercise n°8: Bicycle crunch

25 seconds of movement

1 minute rest

REPEAT 2 COMPLETE CIRCUITS

Download this program for free

You can download the 1st phase of this program for free in PDF by clicking on the button just below or on the image.

Home fitness program to download
Fitness program to download (click on the image)

This program will change your life for sure. hang on and you will reap many benefits. I know you are fighters.

In a few months, you will say to yourself: Wow! I did well to put myself there.

Change your physique in 3 months

To further your progress, much further, buy the entire fitness program in 3 phases:

Home fitness program to lose weight fast

Fitness program in 3 phases

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