Home workouts for all muscle groups. Program with Reutova, without equipment, for ectomorphs, weight loss, for the press

Want to lose weight without ever going to the gym? Workouts at home are a great way to work out every muscle group from the comfort of your living room. A well-rounded exercise program can help you reach your goals without the need for expensive equipment, whether you’re an ectomorph trying to bulk up or you’re focused on losing weight and toning your abs. You can achieve impressive results and efficiently increase your strength and endurance at home with the correct exercises.

Our program is made to be both efficient and easily accessible, drawing inspiration from Reutova’s methodology. It ensures a well-rounded workout by combining a range of exercises that target all the main muscle groups. The best thing about this routine is that all you need is your body weight and a small amount of space; no special equipment is needed. You’ll discover that you don’t need to spend a lot of money on memberships or expensive equipment to achieve noticeable progress if you put in consistent effort.

This program is especially appropriate for ectomorphs, who frequently have trouble gaining muscle mass. It consists of specific workouts that are great for enhancing general fitness and gaining strength and muscle. You’ll value the high-intensity exercises that increase metabolism and burn calories if you’re trying to lose weight. Additionally, the program includes targeted exercises to define and tone your abs if your goal is to have a strong core.

Thus, this exercise program is an excellent place to start if you’re ready to change your body while relaxing in the comforts of your own home. You can reach your fitness objectives without having to leave the house if you put an emphasis on efficacy and efficiency. Take out a mat and get going; you’ll thank yourself later!

Features of home workouts

Purchasing pricey, cumbersome exercise bikes or treadmills is not necessary. Having the bare minimum of tools is sufficient, or you can use your creativity to create do with what you can improvise.

Since you don’t have instructors at home like you would in a gym, you should become familiar with proper form before beginning any exercise program to avoid injury to your body.

Both the setting and your appearance will support you in focusing on a successful workout. You can begin training after putting on a stylish and comfortable sports uniform and clearing a few square meters to ensure nothing superfluous is in the way.

How to make a plan and training scheme, depending on your goals

Independent training at home is beneficial because it allows you to adjust the program to your unique needs and preferences while working at your own pace. There are a ton of options available, and each person will select the one that is most necessary, but it is important to first ascertain the purpose of the classes.

Goal	Principles for drawing up a training plan	Suitable exercises
Lose weight	Cardio training is mandatory with high intensity and the use of all muscle groups	Raising knees to hip level in place
Pump up muscles	Strength training with an emphasis on the desired zone	Lifting the body, twisting;

Want to lose weight without going to the gym? You should definitely read our guide on at-home workouts. These exercises, which were created using Reutova’s program, focus on all muscle groups and are especially designed for ectomorphs who want to lose weight and get a toned core. The best part is that you can get started without any equipment. This program will help you tone your abs, lose weight, and increase your strength all from the comfort of your own home, regardless of your level of fitness or desire for a new routine.

The best complexes for women

A form of cyclic (circuit) training is appropriate for girls who have never exercised regularly. This complex consists of five exercises that are repeated four times each. You should choose based on your body’s capabilities, but it’s advisable to go harder every day in terms of both repetition count and execution time.

For instance:

• classic squats – 60 sec;
• knee push-ups – 60 sec;
• leg lunges – 45 sec;
• elbow plank – 30.

Exercises with weights are appropriate for those with more experience; these can be dumbbells or, in the event that you don’t have any, bottles filled with water or sand.

For instance:

• squats with dumbbells – 30 times;
• oblique crunches – 20 times;
• push-ups on toes – 10 times;
• "bicycle" – 60 sec.;
• lunges with dumbbells – 20 times.

For individuals who consider themselves to be "advanced" athletes, the following workouts are appropriate:

• slow squats – when the knees are bent, hold for 20 seconds. – 30 times;
• pulling to the belt – taking a weight in your hands, bending your back to the floor, while inhaling, pull your arms towards you – 20 repetitions;
• twisting – lying down, pump the press 25 times.

Warm-up

Warming up the muscles is the first step in a home workout. The body can be protected from overstretching by properly warming up the joints before classes, which will lessen the intensity of the pain the following day.

Method:

1. You need to start with the cervical region. Standing up straight, turn your head 2-3 times clockwise and counterclockwise. Then tilt your head forward and backward, and to the sides.
2. Arms. Simultaneously perform circular movements with both hands. Then the same movement in the elbow joint. And finally, in the shoulder. You can do these exercises to the count of four in one and the other direction.
3. Legs. Similar to the above movements, alternately warm up the legs – feet, in the knee joints, then in the hip region. You can supplement with pelvic rotations – hands on the belt, legs together – smooth circular movements to the count.
4. Back. Spread your legs as far as your stretch allows, make “springy” bends to your left leg, in the middle, to your right leg, return to the starting position – straighten body. With your hands clasped behind your back, stretch forward, then move your hands in front of you and stretch them forward, and with your back – back.

One effective cardio exercise to do as a warm-up before an intense workout is running in place.

Exercise sets

For working out all muscle groups

This exercise set is appropriate for novices and enthusiasts alike.

The lesson will engage every muscle group:

• № 1 Squats with toe rise. Calf muscles and buttocks are involved.
• № 2 Lunge press with arms. In addition to the hips, the triceps are also involved.
• № 3 Plank. During this exercise, the abs, muscles involved in back extension, buttocks, and hips are strengthened.
• № 4 Push-ups. When doing push-ups from the floor, everything is worked out at once: neck, chest, shoulder girdle, triceps.

Program with Natalia Reutova

Natalia Reutova has over ten years of experience as a certified fitness instructor and is a multiple all-around competition winner. She instructs online strength training classes with her spouse. Online training is a convenient option for people who would prefer to watch a trainer demonstrate proper form without having to visit a gym.

Everyone, regardless of age or skill level, can benefit from strength training. All of the muscle groups are used in the classes, and the arms, legs, and back are worked out independently.

Natalia Reutova providing strength training:

The best program for weight loss

To lose extra weight, home workouts should be systematic and varied.

Day 1

• Squats with weights – 15 squats, repeat 3 times, taking a short break;
• Lunges forward – 10 times per leg, 3 repetitions;
• Classic body lift – as many times as you can;
• Breeding arms with weights to the sides – 10 times, 3 repetitions;
• Body lifts with support on toes – 20 times in 2 sets;
• Standing dumbbell press (elbow curl) – 20 times with 3 reps.

Day 2

• Abs – as many times as possible, three reps;
• Weighted arm raises lying on the floor – 10 times, repeating 3 times;
• Push-ups on the floor.

Day 3

• Weighted squats – 15 times, repeat 3 times;
• Sit-ups (abs) – 30 lifts, do three reps, after a short rest;
• Body lifts with support on toes – 20 times for 2 repetitions
• Forward leg lunges – 10 times per leg in 3 sets.

Program for ectomorph

Human bodies classified as ectomorphs have a thin layer of fat on their bodies. These individuals are tall, with slender shoulders, long arms, and legs. Ectomorphs can take pride in their ability to digest food well and handle physical activity with ease. Cardio loads are unimportant to those who identify as belonging to this type of person.

Prior to strength training, a simple warm-up or stretching routine will suffice. The exercises themselves should focus primarily on the weight of the weights.

Program without additional equipment

Other than your own weight, there are many exercises that can be performed without any equipment:

• classic push-ups;
• reverse push-ups;
• squats;
• lunges;
• body lifts;
• body raises on toes;
• stretching;
• plank;
• running in place;
• and others.

Program for pumping up the press

Exercises in the complex include:

1. "Scissors". From a lying position, raise your straight legs as high as possible. Next – spread them apart and cross them, to the maximum possible position. Spread them again and cross them, so that the legs change position.
2. Side twists. In a lying position with bent knees, raise the body to the side – alternately left / right, with outstretched arms.
3. Plank. Standing on your elbows with straight legs extended, look at the floor, trying to keep your back straight and not raise your buttocks. Hold in a static position for as long as possible – 1-3 minutes.

Program for legs and hips

Exercises in the complex include:

1. Kicks. Standing on slightly bent knees, you need to lunge in front of you with your legs up, with your heel extended, as if you were “kicking” an invisible punching bag. Keep your hands on your waist for balance.
2. Jumps. Keeping your hands on your waist and your legs together, jump to the sides – left, right. 30 times.
3. Jump squat. Clasp your hands together in front of you, while jumping up, put your legs together, when landing, spread them wider than your shoulders, and lower your buttocks as low as possible. 30 times.
4. Leg lifts. Get on all fours. Straight arms, raise your legs, bent at the knee joints. You can put a dumbbell on the knee bend for strength.

For the shoulder girdle and chest

Exercises in the complex include:

1. Squeezing palms. Spread your legs, keep your back straight, bend your arms at the elbows joints in front of you, palms together with fingers pointing up, elbows apart. Hold your breath, press your palms against each other for 10 seconds. — 6 repetitions.
2. Wall support. Located in a doorway, stretch your arms toward the wall and make pressing movements for 1 min., as if trying to push apart.
3. Lifting weights through the sides. Standing straight, spread your arms to the sides to shoulder level while inhaling, and lower them to your hips while exhaling. 30 repetitions.

For the abs and back

Exercises in the complex include:

1. Lifting the body – 30 times.
2. Plank – 3 min.
3. "Bicycle", "scissors", "birch".
4. Leg swings – 20 times.
5. Twisting on the floor – 30 times.

The most read article in this section is "Body drying for girls." Don’t miss it. training regimen and a month-by-month nutrition menu in detail.

Top 10 effective exercises for home workouts

Workouts at home can readily take the place of gym visits. All you need is your own body weight, a few basic extras, and an understanding of the different types of exercises and how to perform them properly. To get your body toned, there are ten or more methods.

Push-ups

• The body and legs form a straight line.
• The buttocks do not stick out, the back does not bend.
• The palms are placed strictly under the shoulders.
• When lowering down, the elbows form a right angle.
• When lifting up, the elbows are fully extended.
• The neck is relaxed, the head is looking forward.
• Breathing through the nose – inhale when lifting, exhale when lowering.

By starting from the knees, you can simplify the classic push-up technique. Just place your knees on the floor, cross your legs, and push up just like you would with any other exercise.

Dumbbell press up

For optimal results, do this exercise while seated in a chair with a back. Your knees should be in a right angle and your legs should be comfortably resting on the floor.

When you raise the dumbbells, make sure your arms are fully extended and the weights barely touch your shoulders. When you lower the dumbbells, make sure your elbows are firmly pointed downward and close to your body. The movements ought to be slow and in sync with the breathing.

Additional iterations of this task:

• Standing dumbbell raises.
• One-arm dumbbell press – one arm raised, the other in the starting position.

Squats

As with a traditional squat, begin with your feet shoulder-width apart, your spine straight, and your arms down. Stretch your arms forward to keep your balance while you inhale and gently bend your knees until your thighs are parallel to the floor.

Lunges in place

The key components of proper lunges are:

• The knee of the leg in front should not go beyond the toe of the foot, and the thigh should be parallel to the floor.
• The second leg bends at the knee to a right angle.
• The back is straight, the shoulder blades move during the lunge.
• Hands on the waist.
• Abdominal muscles are tense.

If you have enough room in your home, you can perform lunges while moving forward or while stationary. And with dumbbells, this exercise can be made more difficult if desired.

Plank

Planks are an essential component of any home training regimen. It is, after all, incredibly efficient for every muscle group.

Different ways that an execution is carried out:

• You need to stand on your elbows and lean on your toes. Keep your head straight. You can complicate the task by alternately rising from your elbow to your hands.
• Side plank – performed on a straight arm or elbow, the body is turned to the side, the second arm is extended upward.

Raising the pelvis with support on a bench

Known by another name, the "gluteal bridge," is a home exercise that is done while leaning on a chair or a sturdy stool. You must place your feet on the "bench" with your knees bent while you lie on the floor with your shoulder blades pressed firmly together. To help you stay balanced, extend your arms toward the bench. 20 times raise the pelvis.

Jumping rope

There are a few guidelines for properly executing jumps:

• Rotate the rope only with your hand.
• Keep your legs together.
• Jump on your toes, without touching the floor with your heels.
• Keep your body straight.
• Follow your breathing.

It is advised to jump rope for no more than ten minutes each day during the first week of training, and to increase the execution time and load with each passing week. That is to say, instead of restricting yourself to traditional double-leg jumps that are always upward, try alternating single-leg jumps that involve switching legs or jumping left, right, or forward.

Squat with jumping

This exercise is beneficial because it enhances coordination while simultaneously strengthening the front and rear of the thighs. However, it is not advised for those who weigh more than 10 kg to do so.

The standard starting stance is to place your feet shoulder-width apart with your feet turned slightly to the sides. Squats involve bringing your hips to the floor and extending your arms in front of you. During the leap, your arms are brought back behind your back as you exhale and push off the ground with your heels.

After landing, execute a deep squat, bending your knees less than 90 degrees, and hold the position still for a maximum of 30 seconds. Three to five repetitions is the ideal number.

Stretching

Benefits of stretching

• The muscles of the body are in good shape.
• Improves blood flow, which gives energy for the whole day.
• Girls become more graceful.
• The probability of getting injured during training is less.

There are various forms of stretching, but the dynamic and static varieties are best suited for novices:

1. Dynamic stretching. Muscles are stretched due to active movements, focusing on increasing the amplitude. The simplest examples are leg swings, lunges.
2. Static stretching (motionless). With such stretching, it is important to stay in the position of stretched muscles for as long as possible. Unpleasant sensations will be inevitable, but it is not recommended to endure the pain, this is fraught with rupture of muscle tissue. Such exercises are done in several repetitions.

Overall suggestions:

• Calm breathing. You should not hold it, it is important that oxygen actively enters the body.
• Increase the load gradually. If the body has become comfortable in the application, this is a signal that it is time to increase the amplitude or time spent in statics.
• Muscles need to be warmed up before stretching.
• It is best to do exercises that help work out all muscle groups, for harmonious development, alternately focusing on different areas.

Extending the muscles of the glutes:

• Lying on your back, you need to reach your chest with one leg, helping with your hands, keeping it straight, leave the other on the floor, slightly bent at the knee. Change legs.
• Sit on the floor and bend one leg towards you so that the thigh lies, stretch the other leg to the side and try to reach your heel with your hands.

Workout for the abs and back:

• From a position lying on your stomach, leaning on straight arms, lift the upper part of the body. The shoulders should be as straight as possible, stretch your head back, slightly arched.
• Getting on all fours, slowly, make deflections in the back – up and down. In this case, the head movements are respectively opposite: back up – head down to the floor, back down – look at the ceiling.

Body lift

You can put your feet under the couch or carry something heavy if they rise during the abdominal exercise.

Traditional body lift:

• 20°. Lying on the floor, bend your knees, raise your shoulder blades, arms can be extended forward or gathered behind your head.
• 45°. Similar to the exercise described above, but you need to lift your body, lifting your lower back off the floor.
• 90°. With this lift, you need to try to reach your chest to your knees, lifting your body completely.

The quantity of reps varies based on how well you trained initially. You can perform 3 or 4 repetitions between 20 and 40.

How to move your lower body:

• In this exercise, the body is raised simultaneously with straight legs and arms extended so that they become perpendicular to the floor. Repeat 15-25 times.
• You can also do it alternately – lifting your left leg, try to reach to it with the right hand, and vice versa.

How to properly finish a workout

Overall suggestions:

1. It is important to finish training at home by bringing your heart rate to a calm state, for this you can walk around the room, raising and lowering your arms above your head, inhaling and exhaling deeply. Or do light stretching exercises.
2. Restore water balance. It is better to drink water throughout the entire workout, but if the required amount is not drunk, then this must be done at the end. As for the temperature – the water should be warm. Sip calmly, for better absorption by the body.
3. Proper nutrition. Even if the workout is aimed at losing weight, fasting after burning calories is contraindicated. The best meal option would be a banana smoothie or protein shake. These drinks contain a lot of protein, which serves as a building material for muscle tissue.
4. Praise yourself. Maintaining positive emotions from each workout is very important for motivation, so as not to give up the idea of ​​doing sports at home, you need to praise yourself every time. It is not difficult to say mentally or out loud in front of the mirror “I am great, keep it up” and it will bring great benefits.

How much time do you need to exercise per day, week

It is incorrect to train for sports every day because the body requires time to heal.

It is sufficient for inexperienced athletes to train a few times every seven days, distributing the load equally. You can increase the frequency of sessions to four to five times as your body adjusts. However, these suggestions are specifically related to training—cardio or strength. Regular exercise after waking up each day is beneficial.

There is no perfect time of day to play sports; instead, people make their own decisions based on their individual preferences and biorhythms.

The most read article in this section is "Glutamic Acid: What It Is, How It’s Used in Sports and Bodybuilding."

Tips from experts on organizing physical activity

While every trainer has a different method for arranging the loads, there are some general guidelines you can follow to ensure success when training at home.

Suggestions:

• Warm-up before training is mandatory.
• The load should not be to exhaustion.
• You should start with exercises for speed, agility and precision of movements.
• Only then for strength and endurance.
• Increase the load gradually.
• After finishing the training, do exercises to calm the heart rate.

Tracking training is necessary, and it’s very simple to do at home. The important thing is to record the exercises that you have planned and finished, whether you use an application or a standard notebook.

Created by Svetlana Ovsyannikova.

Home Workouts	For All Muscle Groups
Program with Reutova	No Equipment Needed
Ectomorphs	Weight Loss
For the Press

Without requiring expensive equipment, home workouts are an excellent way to stay in shape and work out all the major muscle groups. You get a thorough regimen created especially for ectomorphs and weight loss with Reutova’s program. Everyone can perform these exercises because they are designed to maximize your results with just your body weight.

This program’s simplicity and efficacy are its greatest features. Following Reutova’s instructions will allow you to explore a wide range of exercises that target every muscle in your body. It all comes down to finding the perfect balance and consistency, whether it’s through full-body workouts that increase overall fitness or core strengthening exercises for your abs.

Remember that proper technique and dedication are the keys to success when doing at-home workouts. You will notice a noticeable improvement in your strength and endurance if you remain motivated and stick with the program. Whether you want to gain muscle or lose weight, this strategy can help.

Video on the topic

Gained 10 kg of muscle in 2 months, correcting THIS mistake! #sport #fitness #press #drying #beforeafter #mass

Why shoulders do not grow?!

What 70 kg of lean muscle mass looks like in and without a T-shirt.

My transformation in 30 days of training😅(4 months)