Workouts for men without equipment and without jumping: 50 exercises + plan for 5 days

When there is no time or opportunity to go to the gym, full-body workouts for men that can be performed at home will come to the rescue. Harmoniously selected sets of exercises allow you to work out all major muscle groups and build an athletic body without leaving home.

We offer you 5 ready-made exercise programs for every day for men, 10 exercises in each plan without jumping. You don't need additional equipment for training. Study 5 times a week with two days off, or create your own training plan.

How to train:

1. You can perform the exercises for the number of repetitions as recommended below. Or choose a timed interval training plan: for example, 30 seconds work / 30 seconds rest (for beginners) or 40 seconds work / 20 seconds rest (for advanced ones).
2. You can train in sets: perform each exercise in 2-3 sets, rest for 15-20 seconds between sets, 1 minute between exercises. Or you can train in a circular system: perform the exercises sequentially one after another in one approach, rest between exercises for 15-20 seconds, then repeat all exercises in 2-3 circles, rest for 2-3 minutes between circles.
3. Before training, be sure to complete: GENERAL WARM-UP OF THE WHOLE BODY.

Day 1: Full body workout for men

On the first day, we will perform simple but effective exercises that will be a great start to the week. You will find basic, functional and cardio exercises without equipment for any level of training.

Train in sets or circuits, your choice. For sets, repeat each exercise for 2-3 sets before moving on to the next exercise. In the case of a circuit system, perform all the exercises sequentially in one set and then repeat all the exercises in 2 or 3 circles. You can train using a timer or counting repetitions.

Articles about proper nutrition:

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• Calorie deficit: tips, features, calculations (detailed review)

Squats with arm raises

Place your feet shoulder-width apart, raise your arms straight up. Bend your knees, squatting until parallel to the floor or slightly higher. At the same time, lower your arms down synchronously with the movement of your legs. You should move as if you were in the starting position for a long jump. Try to squat until your thighs are parallel to maximally work your leg muscles. An exercise from a workout for men at home strengthens the muscles of the lower body, warms up the muscles and joints, accelerates the blood, and sets the mood for active work on oneself.

How much to do: 14-16 squats.

Swing your legs with your feet touching

Standing shoulder-width apart, lower your arms down. Raise your straight leg up until it is parallel to the floor and at the same time extend your opposite arm forward, trying to touch your foot with it. Go back and then repeat for the other leg and arm. Another simple but effective exercise from the training program for men with their own weight, which actively engages the muscles of the lower body, works the hamstrings, tones the abdominal muscles, and burns the fat layer on the belt.

How much to perform: 18-20 swings in total.

Push-ups with elbow raises

Stand in a lying position, feet together, arms slightly wider than shoulders, body extended in one line. Bend your elbows as if you were about to do a push-up. When your elbows reach a 90-degree angle, do not stop, but continue moving down until your stomach and chest are on the floor. At this point, freeze and lift your palms off the floor, raising your elbows up. Then return to the prone position and repeat all over again. This seemingly simple exercise will perfectly pump up not only the chest muscles, but also the triceps of the arms.

How much to do: 10-12 push-ups.

Oblique crunches

Lie on your back, place your hands under your head, and bend your knees. Lift your head and shoulder blades off the floor while raising your right knee. Bend to the right, trying to touch your raised knee with your left elbow. Return to the starting position and repeat on the other side. Effective crunches will pump up the oblique muscles, making your abs not only flat, but also beautifully defined.

How much to perform: 16-20 touches on both sides in total.

Low Impact Burpees with Shoulder Touch

Stand in a lying position, your body is extended in one line, your shoulders are directly above your palms. Raise one palm and touch it to the opposite shoulder, then come back and repeat the movement with the other hand. Return to the prone position again, and then stand up, raising your arms straight up. Take a lying position again and repeat all over again. Do not forget to alternate steps in the plank, first with the right leg, then with the left leg alternately. A functional exercise from a full-body workout for men will provide a general load on all muscle groups, will accelerate blood flow and accelerate fat burning, and will also specifically strengthen the core and abdominal muscles.

How much to perform: 10-12 repetitions.

Lunges forward

Stand straight, feet shoulder-width apart, hands on your waist. Take a long step forward, transferring your body weight to your front leg. Bend your knees, lowering into a lunge. Come back and repeat with the other leg. Try to move from your hips and buttocks rather than your lower back to properly engage your leg muscles. Basic forward lunges will strengthen your quads, hamstrings, and glutes. In addition, the abdominal muscles will be additionally involved in the work.

How much to perform: 18-20 lunges in total.

Push-ups + knee to elbow

Stand in a lying position, place your palms under your shoulders, keep your back straight. Perform a classic push-up by bending your elbows at a 90-degree angle. As you rise, bend your knee and bring it toward your shoulder on the outside of your body. Bring your leg back and repeat the push-up. On your next lift, adduct your knee on the other side. A complex exercise from a full-body workout for men, it works the large muscle groups of the upper body, engages the legs and additionally provides aerobic exercise to the body.

How much to do: 10-12 push-ups.

boat

Lie on your stomach, arms along your body, legs resting on your toes. Raise your head and arms a little - this is the starting position. Now lift your head, chest and legs up as much as possible, leaning on your pelvis and stomach. After a couple of seconds, return to the starting position and repeat the exercise again. Thanks to the combination of statics and dynamics, the boat loads the abs and deep core muscles, and also engages the latissimus dorsi, lower back and trapezius muscles, and further strengthens the buttocks and hamstrings.

How much to perform: 10-12 repetitions.

Half-sitting leg spread

Sit on the floor, lean on your palms. Bend your back slightly, to do this slightly bend your elbows. Raise your straight legs to a height of 45 degrees from the floor. From this position, perform alternate leg swings with a small amplitude. Do not lower your legs to the floor, keep them suspended, tensing your abdominal muscles. The exercise engages the rectus abdominis muscle, particularly the lower part, giving you a fiery workout for your abs.

How much to do: 18-20 leg raises.

Side plank pelvic lift

Stand in a side plank position on your forearm, placing your free hand on your waist. Lower your pelvis down, touching the side of your thigh to the floor. Then lift your body and pelvis up, pushing your body out using your oblique abdominal muscles. Don't forget to do the exercise on the other side. Plank exercises are the best for pumping up the abs, and this particular option will work the oblique abdominal muscles, giving them expressive relief.

How much to perform: 10-12 repetitions, first on one side, then the same number on the other.

Cardio exercises for warming up and circuit training

Jumping Jacks

This is a great warm up exercise. You simultaneously jump with your feet apart and clap overhead, and then with a jump, collect your legs and lower your arms.

Jumping rope

Jumping rope perfectly warms up the body and, with sufficient intensity, burns more calories than calm running.

Running in place with high knees

Another good exercise for cardio warm-up. The exercise is performed very intensely - approximately 70% of the maximum possible pace.

Burpee

By performing burpees in a circuit training session, you will increase your endurance and strengthen your arms. You can read about the rules and features of the exercise here.

Jump Squat

This exercise works well on the front of the thigh (three heads of the quadriceps) and calf muscles.

Rock climber

This exercise works the core muscles well and develops endurance.

Alternating Legs in a Lunge

Perform the exercise carefully so as not to hit your knee on the floor.

Day 2: Men's Full Body Workout

The second day may seem more difficult, since there are many static-dynamic exercises that are especially effective for the abs and core muscles. Perform exercises at your own pace, concentrating on the target muscles to increase the effectiveness of your workouts.

Train in sets or circuits, your choice. For sets, repeat each exercise for 2-3 sets before moving on to the next exercise. In the case of a circuit system, perform all the exercises sequentially in one set and then repeat all the exercises in 2 or 3 circles. You can train using a timer or counting repetitions.

Abdominal workouts:

• Top 50 exercises for abdominal muscles + 5 day plan
• How to remove sides and belly for a man: two training plans

Squats with boxing

Place your feet slightly wider than your shoulders, bend your elbows, and clench your palms into fists. Perform a classic squat until your thighs are parallel to the floor, as you rise, turn to the right and make a straight punch with your left hand. Squat down again and on the next rise, turn to the left and punch with your right hand. Functional squats are included in the bodyweight workout at home for men to pump up not only your legs, but also your heart muscle, increasing the body's endurance.

How much to do: 14-16 squats in total.

Elbows to knees while standing

Stand up straight, put your hands behind your head, do not round your shoulders. Bend one leg at the knee and lift the knee up, lowering the opposite elbow towards it. Place your foot back and lift your other knee, doing the same thing. Try not to lower your elbow as low as possible, but raise your knee higher. A vertical abdominal exercise will warm up the muscles and joints, tone the whole body, work the abdominal muscles and remove the fat layer on the belt.

How much to do: 18-20 knee raises in total.

Diamond push-ups

Stand in a lying position, with your body extended in one line from the top of your head to your heels. Place your palms together, placing them as close to each other as possible. Make sure your palms are under the center of your chest. Now do a classic push-up, bending your elbows. At the lowest point, your shoulders should be parallel to the floor. Follow safety precautions and move your elbows strictly back. Narrow push-ups sculpt the upper arms, targeting the triceps and adding dimension to them. The exercise is difficult, so beginners can do push-ups from a bench or from their knees.

How much to do: 10-12 push-ups.

Crunches with arms raised

Lie on the floor, bend your knees, stretch your arms behind your head. Raise your legs without straightening your knees so that your shins are parallel to the floor. Lift your head and shoulder blades up, while simultaneously spreading your arms out to the sides. At the extreme point, touch the outside of your shin or ankles with your hand. Keep your stomach contracted during crunches to ensure maximum stress on your abs. Crunches are a must-have in a men's at-home workout routine because they strengthen your abdominal and core muscles, making your body stronger.

How much to perform: 12-15 repetitions.

Foot touch in reverse bridge

Sit on the floor, bend your knees, lean on your hands behind you. Raise your pelvis a short distance from the floor. Extend one arm forward and lift the opposite knee towards it, trying to touch the foot with your palm. Go back and repeat on the other side. This men's bodyweight workout exercise works your arms and shoulders, targets your back and hips, and works your abdominal muscles to strengthen your abs.

How much to do: 18-20 touches with the palm of the feet in total.

Lunges in place

Place your hands on your waist and step forward with one leg. Bend your knees, lowering into a lunge. Bend your legs at right angles to minimize stress on your knee joints. After completing all repetitions, change legs. The basic exercise engages several large muscle groups, especially the lower body, strengthening the thighs, calves and buttocks, and also engages the rectus and oblique abdominal muscles, toning them.

How much to perform: 12-15 repetitions, first on one leg, then 12-15 repetitions on the other.

Wide stance push-ups

Stand upright, lying down, feet shoulder-width apart, pelvis not sagging. Spread your arms wide, maintaining a stable position. Bend your elbows to perform a classic push-up. Wide-arm push-ups actively engage the latissimus dorsi and trapezius muscles, allowing you to work your upper body more deeply. In addition, you effectively load the pectorals and strengthen the shoulder girdle.

How much to do: 10-12 push-ups.

Butterfly lying on stomach

Lie on your stomach, arms extended in front of you, head down. As you exhale, lift your head and upper body, while simultaneously spreading your arms to the sides and moving them back. At the extreme point of the movement, bring your shoulder blades together, actively working your back muscles. Perform the exercise with full amplitude to pump up the upper body well. Working out your back while training at home for men without equipment is not so easy, but exercises like the “boat” help to do this best, as they provide a static-dynamic load on the muscles of the upper body. This is also a great exercise for improving your posture.

How much to perform: 12-15 repetitions.

Half-sitting body turns

Sit on the floor, bend your knees, keep your hands on the sides of your body. Raise your legs up without straightening them at the knees until your shins are parallel to the floor, tilt your back slightly back. Place your hands in front of you. Perform alternating twists of the body to the right and left, moving your arms as far as possible in each direction, as if you are moving something from place to place. The exercise not only works the oblique abdominal muscles, but also pumps up the entire core due to the complex static position. If you can't keep your feet up, place them on the floor.

How much to perform: 18-20 turns in total.

Spiderman forearm plank

Stand in a plank position on your forearms; to do this, simply bend your elbows from a lying position. Make sure that your pelvis does not sag or rise up. Find a stable position. Now bend one leg at the knee and bring it to the shoulder on the outside of the body. Come back and repeat with the other leg. Another exercise from a home workout for men with their own weight, which provides static and dynamic load, which allows you not only to work the motor muscles of the body, but also to engage the deep postural muscles of the core.

How much to do: 18-20 knee pull-ups in total.

Warm-up

If the issue of a cool-down at the end of a lesson is considered controversial, then it is important to do a warm-up . And it’s not only about warming up the body (there are studies and statistics - this significantly reduces the risk of injury - and this is important), but also about preparing the brain and psyche. You warn the body “now there will be a workout,” and it turns on the hormonal mechanisms of the sympathetic nervous system.

Switching thoughts from what happened before training to what will happen now is also an important procedure. When training, you need to think about training. It’s useful to do something similar before work or rest, to immerse yourself in reality, so to speak.

To warm up, you can do any light exercise for 5-10 minutes. Twist your arms at the shoulder, elbow, and wrist joints, twist your legs, bend forward and to the sides, jump in place, remember the school “running in place” or just do jumping jacks:

Day 3: Men's Full Body Workout

On the third day, you will continue to work with your own weight, actively working the deep muscles of the body. This at-home workout for men includes functional, strength, and cardio exercises to help you strengthen your muscles and stimulate growth.

Train in sets or circuits, your choice. For sets, repeat each exercise for 2-3 sets before moving on to the next exercise. In the case of a circuit system, perform all the exercises sequentially in one set and then repeat all the exercises in 2 or 3 circles. You can train using a timer or counting repetitions.

Ready-made programs for men (without equipment):

• Ready-made training program for losing belly fat (3 days)
• Ready-made training program for weight loss and body tone (for 3 days)

Squat + leg swing with touch

Place your feet slightly wider than your shoulders and fold your arms in front of you. Perform a classic squat until parallel to the floor. On the way up, lift your straight leg up and touch your foot with your opposite hand. Squat down again and lift your other leg on the next step up. A functional exercise from a workout program for men at home provides cardio and strength training to the muscles, pumping up the legs, buttocks, and also strengthening the abdominal muscles.

How much to do: 14-16 squats in total.

Vertical crunches

From a standing position, with your hands behind your head, bend one leg at the knee. Lift your knee up while leaning your whole body towards it. Come back and lift the other knee up, repeating the movement. Do not make the incline too low; you should imitate the classic lying crunch only in a standing position. The exercise is designed to work the upper abdominal muscles, as well as the thighs and legs, and additionally provides cardio stress on the body.

How much to do: 18-20 knee raises in total.

Narrow triceps push-ups

Stand in a lying position, placing your hands a little closer to your body than for classic push-ups. Bend your elbows, pointing them straight back to load the back of your shoulders. Bend your arms until your shoulders are parallel to the floor, and then return to the starting position. Narrow push-ups load the arms, especially the triceps, and also work the chest muscles, use the back and shoulder muscles. The exercise is difficult, so beginners can do push-ups from a bench or from their knees.

How much to do: 10-12 push-ups.

Full body raises

Lie on the floor, bend your knees, place your arms straight behind your head. Raise your arms, head and body up, twisting towards your knees. Tighten your stomach as you lift so as not to overload your lower back. The classic abdominal exercise is included in the training program for men without equipment, as it perfectly works the abdominal and core muscles, increasing the physical strength of the body.

How much to perform: 12-15 repetitions.

Walking into the plank

Stand straight, feet shoulder-width apart, arms at your sides. Lean forward and place your palms on the floor. Take a few steps with your palms forward until you are lying down. Hold the plank position and return to the starting position, moving in the opposite direction. The popular exercise engages your upper body and core to strengthen your abs, back, shoulders and arms, while also providing heart-healthy aerobic exercise.

How much to perform: 10-12 repetitions.

Back lunges

Stand straight, feet shoulder-width apart, hands on your waist. Take a long step back and bend your knees, lowering into a lunge. Shift your body weight to your front leg and return to the starting position. Repeat the backward lunge with the other leg. Try to perform lunges not from the lower back, but from the hips and buttocks, tensing them during the movement. Lunges are a basic exercise that is included in any full-body workout for men and women, as it works all muscle groups of the legs and engages the abs and core.

How much to perform: 18-20 lunges in total.

Pike push-ups

Stand in downward-facing dog; to do this, from a lying position, lift your pelvis up, straightening your legs and arms. Don't lower your head too low to make push-ups comfortable. Bend your elbows at an angle of 90 degrees without bending your knees. Your back should be straight, transfer your body weight to your arms and pectoral muscles. A complex exercise imitates a push-up from a handstand, and therefore puts more stress on the pectoral, back and shoulder muscles.

How much to do: 10-12 push-ups.

Swimmer

Lie on your stomach, arms extended in front of you, legs resting freely, resting on the arch of your feet. Raise one arm up while lifting the opposite leg. After a second or two, switch arms and legs. Perform the movements alternately, in a calm rhythm, straining your back and back of your thighs. The swimmer works the back well, in particular the lats, trapezius and back, and also includes the hamstrings and buttocks in the work.

How much to do: 18-20 lifts in total.

Gluteal bridge

Lie on your back, bend your knees, and place your arms freely along your body. Lift your pelvis up, tensing your buttocks. Make sure your hips and lower back are at the same level. Lower your pelvis down and repeat the glute bridge again. This isolated exercise from the bodyweight training program for men will help you pump up your glutes and hamstrings to create an athletic sculpted lower body. This is also one of the most useful exercises for back health.

How much to perform: 12-15 repetitions.

Lizard plank

Stand in a lying position, place your palms under your shoulder joints, your pelvis in line with your legs and back. From this position, take a step forward and place your foot on the outside of your body next to your shoulder. Come back and repeat with the other leg. The essence of the exercise is to place your foot exactly next to your palm, loading your obliques and stretching your hip adductors. The exercise will help you strengthen your abdominal muscles and also improve the flexibility of your legs, which will increase the effectiveness of your workouts.

How much to do: 18-20 leg pull-ups.

28-day home exercise routine

You've been meaning to start training for a long time, but something always gets in your way:

• You open a YouTube video and just can't keep up with the exercises...
• You've already planned a workout, but it turns out you just don't have enough time for it...
• Do you want to start going to the gym, but don't know where to start...

Therefore, it’s time to create a training plan for yourself to exercise at home and stick to it!

We will give reasons why drawing up a training plan is the very first step to a healthy lifestyle and weight loss.

• No equipment needed at all
• Simple exercises that even absolute beginners can master
• Short workouts (take less than 15 minutes)
• Only 3 exercises in each workout - which is easy to remember
• Only 3 workouts per week.
• Easy to adjust intensity.
• Sticking with the entire plan for 28 days (4 weeks) will do a great job of creating a healthy habit.

What are the rules for home workouts?

There are very few rules here:

• Do 3 workouts every week. Choose any day and time that suits you.
• We do as many repetitions as possible with good technique. Record the number of reps you get and try to do more next week.
• Rest 30 seconds to 1 minute between sets. If necessary, you can rest between exercises.

Monthly Home Workout Chart

Your main goal: follow the training plan for 4 weeks, and in no case violate it.
All you need to do here is download and print the plan for each week and perform your first workout:

• Week 1
• Week 2
• Week 3
• Week 4
• Download for free

Day 4: Men's Full Body Workout

The fourth day of the plan includes complicated exercises without equipment that will help you effectively work the muscles of your legs, back, chest, and also use your arms and shoulders. Considerable attention is paid to pumping up the abs and core, which will bring you closer to the six-pack abs.

Train in sets or circuits, your choice. For sets, repeat each exercise for 2-3 sets before moving on to the next exercise. In the case of a circuit system, perform all the exercises sequentially in one set and then repeat all the exercises in 2 or 3 circles. You can train using a timer or counting repetitions.

Cardio workout selections:

• Versatile Cardio Workout
• Cardio for men for fast weight loss
• Tabata workout 6 rounds
• Tabata workout without jumping

Squats + knee-elbow

Place your feet slightly wider than your shoulders and place your hands behind your head. Perform a classic squat, moving your pelvis back. On the way up, lift your knee up and touch it with your opposite elbow. Squat again and switch sides on the next lift. Functional exercise is included in the training program for men at home, as it provides cardio and strength training, and also perfectly works the muscles of the legs, buttocks and abdomen.

How much to do: 14-16 squats in total.

Lunge Knee Raise

Stand up straight, take a small step back, fold your arms at your chest. Tilt your body slightly forward, bend your legs slightly at the knees. Bend your back leg at the knee and bring it to your chest, then immediately return back and repeat the movement again. Perform the entire exercise on one leg, moving at a fast pace. Aerobic exercise will help you quickly get rid of excess fat in the side area, as well as pump up your heart muscle, which will have a beneficial effect on your overall health.

How much to do: 18-20 knee raises, first on one side, then on the other.

Shoulder touch push-ups

Stand in a lying position, place your palms under your shoulders, feet shoulder-width apart. Bend your elbows to perform a classic push-up. As you rise, touch your right shoulder with your left hand. Do push-ups again. On the next rise, touch your right hand to your left shoulder. Complex push-ups are included in the training program for men with their own weight, as they deeply work the muscles of the chest and back, shoulders and arms, and perfectly pump up the abs.

How much to do: 10-12 push-ups.

Double knee-elbow crunches

Lie on your back, bend your knees, put your hands behind your head. As you exhale, lift your head and shoulder blades off the floor, while simultaneously raising your legs and trying to touch your elbows to your knees. As you inhale, return to the starting position. Tighten your abs during the crunch phase to maximally engage your abdominal muscles. This is a classic abdominal exercise that perfectly pumps the entire length of the rectus abdominis muscle.

How much to perform: 12-15 repetitions.

Reverse push-ups

Sit on the floor, bend your knees, lean on your hands behind you. Raise your pelvis up, your arms should be straight. Now bend your elbows, lowering your pelvis to the floor level. During push-ups, point your elbows back, moving through the tension of your triceps. Reverse push-ups target the triceps and also strengthen the muscles of the shoulder girdle, trapezius and latissimus dorsi.

How much to do: 10-12 push-ups.

Running in a static lunge

Lower into a static lunge with your back knee off the floor. The knees of both legs are at a right angle. Bend your elbows, do not clench your palms into fists. Perform alternating movements with your arms back and forth, as if running. Perform the exercise at a fast pace to properly load the muscles of the shoulders and forearms. The exercise is performed as part of a full-body workout for men to statically work the leg muscles, as well as to strengthen the shoulders, biceps, triceps and forearm muscles.

How much to do: 40 lunge raises on the right leg, then the same number on the other leg.

Up-down plank

Stand in a plank position with your arms straight, do not raise your pelvis and do not sag in your lower back. Bend your elbows, lowering yourself into a forearm plank. Now straighten your arms again, getting into a classic plank position. Change the position of your hands, moving from plank to plank, trying not to change your body position. Remember to lift first with your right hand, then with your left, alternately. A difficult but very effective exercise will provide a powerful load on the abdominal muscles, and will also strengthen the shoulders, arms and back.

How much to do: 14-18 lifts with each hand in total.

Raises of arms and legs on all fours

Get on all fours, place your palms under your shoulder joints, your knees under your hip joints. As you exhale, raise your right arm and left leg, and after a couple of seconds return to the starting position. On your next exhalation, lift your left arm and right leg. The exercise is included in the home workout for men with their own weight, as it strengthens the abdominal and core muscles, engages the back, arms and legs, and also improves posture and heals the spine.

How much to do: 18-20 lifts on both sides in total.

Diagonal fold

Lie on your back, straighten your legs, spread your arms to the sides. Raise your left arm and right leg at the same time. Lift your head and shoulder blades off the floor, twisting to the right and trying to touch your right foot with your left hand. At the same time, the right hand remains motionless. Return to the starting position and then switch sides. The diagonal fold from the at-home workout program for men will help you pump up your obliques and strengthen your core.

How much to perform: 14-18 touches on both sides in total.

Plank with feet touching in plank

Get into a plank position with your arms straight. As you exhale, lift your pelvis up and reach your left hand toward your right foot, as if you were about to do the downward-facing dog pose from yoga. Return to the starting position and next time reach your right hand towards your left foot. Functional exercise uses the abdominal muscles and shoulder girdle, but to a greater extent pumps up the strength and endurance of the body, and improves the overall relief of the body.

How much to perform: 18-20 touches in total.

Back

3. Pull-up on the bar

A complex exercise that involves not only the back muscles, but also the arms. If we don’t have a crossbar or it’s difficult for you to do pull-ups - for example, the characteristics of the female body type do not allow you to do hanging pull-ups without serious preparation - then you need to look for easier alternatives to this movement.

Pull-up option on a low bar - for those who find it difficult to hang. The higher you set the bar, the easier it will be.

Instead of a crossbar, you can use a mop stick:

...or the edge of the table:

Options for replacing this exercise/alternative to pull-ups:

• lifting the weight to the waist while bending over. Find any weight that suits you in your home: a kettlebell, a dumbbell, a 5-liter bottle of water and lift it. Take it in your hands, tilt your body forward, keep your back straight, and lift the weight, focusing on bringing your shoulder blades together.

Day 5: Men's Full Body Workout

The last day of the no-equipment home workout plan for men includes complex functional exercises that provide strength and cardio. This will help you work on the relief of your body. Perform exercises mindfully to stimulate muscle growth and significantly increase body strength.

Train in sets or circuits, your choice. For sets, repeat each exercise for 2-3 sets before moving on to the next exercise. In the case of a circuit system, perform all the exercises sequentially in one set and then repeat all the exercises in 2 or 3 circles. You can train using a timer or counting repetitions.

Full body workouts for men:

• Bodyweight workout for men: 10 exercises + plan
• Intense Bodyweight Workout: 10 Exercises + Plan

Squat with knee lift

Place your feet slightly wider than your shoulders and fold your arms in front of you. Perform a classic squat until parallel to the floor, and as you rise, lift one knee up, lowering your arms down synchronously. Squat again and on the next lift, lift the knee of the other leg up. This complex exercise allows you to deeply work the muscles of the hips, legs and buttocks, and also provides cardio exercise and helps get rid of the belly.

How much to do: 14-16 squats in total.

Vertical fold

Stand up straight, raise your arms straight up, palms forward. Raise one leg until it is parallel to the floor without bending your knee. At the same time, lower both hands to the raised leg, trying to touch the toe of the foot. Return to the starting position and lift the other leg on the next rep. An effective functional exercise is included in a workout for men at home for general fat burning, as well as strengthening the muscles of the abdomen, shoulders and legs.

How much to do: 18-20 leg lifts in total.

Push-ups with alternating hand positions

Stand in a lying position, palms shoulder-width apart. Perform a classic push-up until your shoulders are parallel to the floor. Point your elbows back. On the way up, move your palms a little closer to your body and do the next push-up with your hands in a narrow position. Changing the position of your palms not only makes the exercise more difficult, but also allows you to use a wider range of muscle groups. As a result, you deeply work your arms, shoulders, back and chest muscles.

How much to do: 12-14 push-ups in total.

Bike

Lie on your back, put your hands behind your head, straighten your legs. Raise your head, arms and shoulder blades, straining your abs, raise your legs to a small height. From this position, twist to each side, bringing the opposite knee toward your body. Cycling is one of the most effective abdominal exercises. Be sure to include it in your workout program for men without equipment if you want to deeply work your abdominal muscles and core.

How much to do: 18-20 knee touches on both sides in total.

Low impact burpees palm-knee

Stand in a prone position, then bring one knee to your chest and touch it with the opposite palm. Come back and bring the other knee towards your chest, touching it with the opposite palm in the same way. Now stand up on your feet, raising your arms up. Get back into plank position and repeat the exercise. A functional exercise from a home workout for men without equipment will help you pump up your core, tone your arms, and strengthen your heart muscle thanks to a light cardio workout.

How much to perform: 10-12 repetitions.

Back Squat

Place your feet shoulder-width apart, fold your arms at your chest. Perform a regular squat until it is parallel to the floor. As you come up, step back with one leg and lower into a lunge. Come back and repeat the squat. On your next rise, lunge with your other leg. The complex exercise provides increased stress on the muscles, intensively working the quadriceps, hamstrings, gluteal muscles, and also engages the abs and core.

How much to do: 14-16 squats in total.

Spiderman push-ups

Stand in a lying position, hands shoulder-width apart, back straight. Perform a classic push-up, lowering yourself until your shoulders are parallel to the floor. In the active phase of the push-up, bend your right leg at the knee and bring it towards your right shoulder on the outside of your body. Return your leg as you rise. Lower yourself back into a push-up and now bring your left leg toward your shoulder. A complex exercise from a training program for men without equipment will allow you to build strength and endurance, strengthen all the large muscles of the body, including deep postural ones.

How much to do: 10-12 push-ups.

Reduction of arms while lying on stomach

Lie on your stomach, straighten your arms in front of you, stretch your legs at random. Raise your head and body up, from this position bend your elbows, pointing them back. At the extreme point of the movement, forcefully bring your shoulder blades together, loading your back muscles. During the exercise, concentrate on working your back to work the muscles well. The exercise engages the lats, trapezius, and smaller back muscles, and also strengthens the upper body.

How much to perform: 12-15 repetitions.

Twisting palms to feet

Lie on your back, spread your arms to the sides, lift your legs up. Lift your head and upper back off the floor, twisting toward your straight legs, reaching your palms toward your feet. Lift only your shoulder blades off the floor, and tense your abs during the active phase of the movement. The classic exercise is included in the home workout for men with their own weight, as it helps to deeply work the rectus, transverse and oblique abdominal muscles, as well as strengthen the core.

How much to perform: 12-15 repetitions.

Side plank kicks

Take a side plank position on your forearm, placing your free hand on your waist. The body is extended in one line, the free leg lies on the supporting leg. Raise your top leg and kick it forward with full range of motion. When returning back, move your leg as far back as possible. After all repetitions, perform the exercise on the other leg. The advanced side plank not only helps strengthen the obliques, but also gives an intense workout to the legs.

How much to perform: 10-12 repetitions, first on one side, then the same number on the other.

Ready-made programs for men (with dumbbells):

• Ready-made training program with dumbbells (for 7 days)
• Ready-made full body training program with dumbbells (3 days)

How to build muscle mass by working out at home

Exercising at home to increase muscle volume involves following three main rules:

1. Regular training
2. Quality food
3. Recovery

Properly organized strength training stimulates the flow of testosterone into the blood. This male sex hormone is responsible for the initiation of muscle tissue synthesis in the human body.

For muscle growth, building material in the form of amino acids is required, obtained from protein foods. And also energy in the form of glucose (comes from carbohydrates). Therefore, it is important to consume protein in sufficient quantities, not forgetting carbohydrates and fats.

And the third stage of muscle growth is a comprehensive restoration of the body.

During this period, supercompensation occurs (super-recovery or hypertrophy of muscle tissue). If there is not enough rest, progress will never come.

But let's move on to the main topic - training.

Hands

5. Parallel press (i.e. chairs)

An excellent, but rather difficult triceps exercise for those who are poorly prepared.

Options for replacing this exercise/alternative:

• “Diamond push-ups” . Push-ups when the position of both hands is in the center and the elbows are turned outward. They can also be done from an elevated position to make the task easier.

“Diamond push-ups.”

• Reverse push-ups on the edge of a bed/bench/stool.