Home Workout ® 365: Complete Technical Guide
Home Workout® 365 is an annual training program consisting of 52 weeks, divided into 13 phases of 4 weeks each. This plan was developed to offer a structured progression, with varying intensity, focusing on different physical abilities, and adaptation throughout the year. The main goal is to promote overall fitness, improved health, increased strength, flexibility, and well-being.
Description of Phases
Phase 1: Initial Adaptation
- Objective: To introduce the body to regular training, focusing on learning the correct exercise technique.
- Features: Low intensity, use of basic movements and gradual progression.
Phase 2: Muscular Endurance
- Objective: Improve muscular endurance capacity through training with more repetitions.
- Features: Circuit training with short rest intervals.
Phase 3: Strength and Power
- Objective: Increase muscle strength and power.
- Features: Use of heavier dumbbells and explosive movements.
Phase 4: Functional Training
- Objective: Improve performance in everyday movements.
- Features: Focus on movement patterns such as pulling, pushing, squatting, and rotating.
Phase 5: Cardiovascular and HIIT
- Objective: Improve cardiorespiratory capacity and burn fat.
- Features: High intensity interval training sessions.
Phase 6: Mobility and Flexibility
- Objective: Increase range of motion and prevent injuries.
- Features: Dynamic and static stretching.
Phase 7: Core Stability
- Objective: Strengthen core muscles to improve posture and prevent pain.
- Features: Planks, sit-ups and balance movements.
Phase 8: Hypertrophy
- Objective: Promote muscle growth.
- Features: Workouts with moderate to heavy dumbbells and lower repetition volume.
Phase 9: Active Recovery
- Objective: To emphasize muscle recovery and preparation for the next phase.
- Features: Resistance and stretching.
Phase 10: Total Fitness
- Objective: To combine strength, endurance and flexibility in a balanced workout.
- Features: Combination of multi-joint exercises.
Phase 11: Specific Training
- Objective: To work on specific skills, such as execution speed and agility.
- Features: Circuits focused on execution speed.
Phase 12: Advanced Strength
- Objective: Maximize strength with high-intensity training.
- Features: Higher loads and longer rest time between sets.
Phase 13: Maintenance
- Objective: To consolidate the results obtained throughout the program.
- Features: Balanced workouts to maintain physical condition.
Program Objectives
- Improve overall physical condition.
- Promote the loss of body fat.
- Increase strength, endurance and flexibility.
- Reduce the risk of injury.
- Improve posture and body balance.
- Provide autonomy in training.
Advantages
- Versatility: Can be followed at home or outdoors.
- Cost-effective: Little equipment required.
- Adaptation: Perfect for beginners and experienced riders.
- Continuous Progress: Clear structure to maintain motivation.
Tips for Maximizing the Program
- Follow the plan as indicated, respecting the intervals and series.
- Warm up before each session to prevent injuries.
- Gradually increase the intensity to challenge your body.
- Stay hydrated and eat a balanced diet.
- Set aside rest days for muscle recovery.
Necessary Equipment
- Dumbbells: Ideal for strength exercises.
- Training Mat: For greater comfort when moving on the floor.
- Elastic bands: To vary resistance and work different muscles.
Other Important Items
- Clothing: Light, breathable clothing for easy movement.
- Footwear: Comfortable sneakers with good support.
- Water Bottle: Essential for staying hydrated.
- Small Towel: Great for wiping sweat during workouts.
With Home Workout ® 365 , you have everything you need to transform your routine and achieve your goals. This program isn't just a workout plan—it's a commitment to your health and well-being.
