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Exercise Resources - Nutrition Resources



 This is one of the General Exercise Plans which FreeTrainers.com makes available to all of the members of the community - free of charge. Our premier online mission is to meet the needs of every member in reaching all of their health & fitness goals ...

 In combination with your individual body type, specific goals, as well as any prior specifications you made in your Exercise Program Profile, we at FreeTrainers.com have provided for you a specific exercise program to match all of those needs. Here is a brief glance at our General Exercise Plan of Weight Training at Home:

 GETTING STARTED:

 We at FreeTrainers have devised a program to exercise in the comfort of your home. This program is mostly designed for those who have no access to a gym or prefer to use free-hand exercises. That is correct, Home Training is composed of free-hand exercises which means that you will not use any machines, dumbbells or barbells in your workouts. You may however use light books or cans for some resistance. Please do not underestimate your own body weight and its use as a form of weight resistance. Let us assume that you weight 130 pounds, this means that every time you squat or perform a push-up, you are using a large portion of that while you do those exercises. For beginners who have never stepped foot inside of a gym, it is very important that you do these exercise for 2 to 4 weeks to allow your muscle to prepare for the gym! This phase may be referred to as a foundation for your future training with weight resistance. Any individual who has taken more than 6 months off from the physical activity involving weight resistance should also incorporate at least 1 week of home training to allow their body to familiarize itself with resistance training once more ...

 HOME TRAINING SCHEDULE:

 Perform the exercises listed below every three days. The time at which you perform them is up to you. Everybody's personal schedule is unique, so fit it in when is most convenient for you. It is preferable that you train in the morning because your body's natural growth hormone levels are at their highest. We also recommend that you have a light snack one hour or so prior to your workout, preferably with a good source of carbohydrates to fuel your exercise ... Good Luck!

Chest - Push ups
Shoulders - Side laterals
Back - Chins between Chairs
Biceps - Can curls
Triceps - Dips behind the back
Abdominals - Crunches
Legs - Free Squats
Calves - Calf Raises



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