Build a good foundation (workout program)


Since many of you have been asking me to do workout programs. Here is one good program to start with. The idea is that, you train basicly your whole body 2-3 times per week. All moves are basics and anyone can do those. On the day one you train with weights and the second is calisthenics based.

Day 1

Squat – 3 sets, 8-15 reps
Seated cable rows – 3 sets, 8-15 reps
Bench press – 3 sets, 8-15 reps
Shoulder press – 3 sets, 8-15 reps
Cable triceps extension – 3 sets, 8-15 reps
Bicep curls – 3 sets, 8-15 reps
Abs – 3 sets, max reps

Day 2

Squat jumps – 3-5 sets, max reps
Pull ups – 3-5 sets, max reps
Dips – 3-5 sets, max reps
Push ups – 3-5 sets, max reps
Handstand against the wall – 3-5 sets, max hold ( try to keep your body straight)
Leg raises, hanging on a bar – 3-5 sets, max reps (target your abs, try not to swing)


Always warm up.
Choose the weight so that you can do 8-15 reps.
Concentrate with every rep.
Breathe deep with every rep, ozygen is your fuel.
Try to find mind-muscle connection. Use full range of motion.
Use your imagination. Change grips. Change exercise order. Add weights/reps when needed. Do not let your body know upfront exactly, what is coming. Every time try to challenge yourself a little more.
Calisthenics training is possible to do outside as well. You only need to find a bar. If you can’t yet do pull ups or dips without assistance, you can start training these with a rubber band.
Remember to stretch every now and then.

Let’s go
@jereliass







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