Workout is street training with your own body weight.
Athletes of this direction train on sports grounds, using parallel bars and horizontal bars, or simply on the ground.
You can choose a training plan depending on the athlete’s goals, for example, weight loss, mass, relief or endurance.
Such training is suitable for both beginners and more experienced athletes.
Basic exercises for every day for beginner workout athletes
Training for beginners differs significantly from that of experienced athletes. At the first stage of training, it is necessary to work on ligaments, joints, and strengthen the body a little. Basic exercises recommended:
- pushups. Different positions of the arms and legs are used, but it is better to start with the classic version, when the arms and legs are on the same plane;
- squats. At the first stage, it is better to squat on two legs, without any weights;
- parallel bars push-ups. If the exercise is difficult, first it is better to work with the help of a belayer - the second person helps when climbing up, lifting the beginner by the legs;
- pull-ups. You can also get help if you can’t pull yourself up on your own.
At the first stage, you can perform these movements in 3-4 sets of up to 20 repetitions or use the circuit training method. You can also add running, jumping rope and other aerobic exercises to the program.
Be sure to check out: Which muscle groups can be trained together in one day: rules and exercises Details about Arnold Schwarzenegger’s training: evolution and features at different stages Warm-up before training: a set of exercises before a strength session to warm up all muscles Recovery after training: the key to constant progress and growth muscles
Features of street fitness
A training program for months in advance, a personal trainer, kilograms of dietary supplements and steroids, grueling diets - workout is very far from the usual understanding of sports. The purpose of fitness is to show that it is much easier to achieve the desired result. The key principles of training are a constant change of exercises and training only with your own weight.
Each workout exercise is a variation of the well-known pull-ups, squats, and push-ups. If you consider that turnstile men have come up with as many as 50 (!) modifications of the usual pull-ups, then the effectiveness of the training does not have to be proven. The muscles do not have time to adapt to one exercise, so the whole body develops evenly.
These are the advantages of the workout direction - freedom of choice of exercises, independence from professional equipment, the ability to work out your body anywhere. However, a beginner should still get acquainted with workout carefully, starting with basic exercises. More about this below.
Weekly training for men and women
The training program will depend on the athlete's goals. So, if we are talking about gaining weight, men can use the following training program for a week:
| Workout 1. Legs and biceps | Squats. At the initial stage, regular squats, 5 sets of 15 repetitions, will be enough. Then you can add single leg squats to increase the load. Lunges. 4 sets of 15 reps. Do regular lunges or with walking, when each next step goes forward, the leg does not return to its original position. Jumping on a bench. 3 sets of 20 repetitions are enough. Reverse grip pull-ups. Great for working out the biceps and forearm. 5 times maximum. |
| Workout 2. Chest and back | Push-ups and parallel bars are used to train the chest. 5 sets of push-ups with a medium grip and 3 with a wide grip, 15 times each. Next, 4 sets of parallel bars, to the maximum. You can train your back at home with pull-ups. Do 4 approaches to the maximum of the regular version and 3 with a wide grip behind the head. |
| Workout 3: Shoulders and Triceps | Perform 4 sets of pull-ups, then medium-grip push-ups. This will work your shoulders. Number of repetitions - up to 20. Then move on to reverse push-ups and close grip. 4 sets of 1 repetition. |
Women can use the principle of circuit training. Several exercises are performed in a row, one after another. After this, the circle repeats. Alternatively, you can do squats, pull-ups, push-ups, then reverse push-ups and parallel bars. At the first stage this will be enough, then the program is complicated by new elements.
100-day complex for mass
The best way to achieve results is to draw up a clear plan that must be strictly followed. A well-known method is to draw up a plan for 100 days. The athlete will need to perform the assigned exercises and record the result, and then analyze the result before drawing up a new program.
There are many options for a hundred-day training. Many workout training programs are designed for a specific period of time. But if you plan to work for the masses, you need to take into account all the necessary factors. It is important not only to train according to plan, but also to eat right and follow a daily routine.
Important! The hundred-day program is always divided into stages. The exercises themselves may vary, but the system always becomes more difficult each time. The principle of gradual progression of the load remains necessary, otherwise it will not be possible to progress.
Conditionally, training can be divided into the following stages:
- Work on ligaments and joints, general physical training.
- Increased strength.
- Work for the masses.
The second and friction stages will change periodically, that is, first the work is done on force, then on mass.
At the first stage, several standard exercises are performed, approximately as in the plan for beginners. Three workouts a week will be enough. It lasts two weeks.
For the next two weeks, work is also carried out according to the principle of a three-day split, but more complex training programs are selected, for example:
| Day 1. Legs | Squats - 5 to 15. Lunges - 5 to 15. Jumping - 4 x 20. Calf raises - 4 x 20. |
| Day 2: Arms and shoulders | Push-ups with narrow arms – 5 to 15. Bars - 4 to 12. Reverse push-ups - 4 to 15. Reverse grip pull-ups - 4 max. |
| Day 3. Chest and back | Wide grip push-ups - 5 to 15. Pull-ups by the head - 5 maximum. Dips - 4 to 15. Classic pull-ups - 4 to the maximum. |
Next 2 weeks the work is on strength or strength endurance. You can use the same exercises, but add some weights to them, for example, a backpack with cylinders filled with water. The number of repetitions decreases.
Afterwards, the mass stage is repeated, and then for two weeks the work goes on explosive strength, various jumps, jumps and other exercises are performed that contribute to the development of this quality. The movements can be performed every other day, divided into two days:
| Day 1 | Jump squats - 5 to 15. Jumping push-ups - 5 to 15. Jumping on a bench - 5 to 15. |
| Day 2 | Pull-ups. Perform 50 pull-ups, the number of approaches is not important. Bars. You need to do it 50 times, the number of approaches is not important. Push ups. The total number is 100 times, the principle is the same. |
In general, the program will be cyclical. It is performed for about three months, the principle changes every two weeks, but so that every second cycle is devoted to working on the mass. This principle will allow you to constantly shock the muscles, giving them a stimulus for growth.
History of workout in Russia
The street workout culture came to the CIS countries in the mid-2000s straight from the USA. A large number of enthusiasts appeared who began to actively shoot motivational videos and run thematic websites. Workout became a kind of alternative to classic strength training in the gym, as it was more accessible, spectacular and attractive to young people. Denis Minin, who to this day is one of the pioneers of workout in Russia, made a strong contribution to the development of street training. He was the organizer of the first competitions held in all major cities of the CIS countries.
Currently, interest in this sports discipline has decreased somewhat. Of course, in the summer, sports grounds are full of athletes of different levels of training, but now few workout athletes limit themselves to horizontal bars and uneven bars. Many people successfully combine a workout with going to the gym, CrossFit, powerlifting or martial arts.
Preparation for classes
The training process will consist of performing various exercises. Before starting classes, you need to prepare, which is done through the following points:
- establish nutrition. It must correspond to the goal, for example, if you need to add weight, then the amount of protein and carbohydrates increases, and so on;
- establish a daily routine. Without providing the body with time to recover, there is no talk of any muscle growth. The regime is very important in this matter;
- make a lesson plan. The training must be planned for a certain period of time in advance. Classes are built on the principle of cyclicity.
This is the basis that must be completed without fail. Without observing these principles, there is no point in talking about achieving results.
Proper nutrition during street workout training
It is obvious that without supplying the body with all the necessary substances there will be no recovery and progress. It is important for any athlete to supply the body with enough protein (from 1.5 grams per 1 kg of body weight) so that muscles can recover, and carbohydrates (from 5 grams per 1 kg of body weight) so that you have enough energy for productive training. Fats are used by the body primarily to regulate metabolic processes and maintain the health of all systems; 0.5-1 grams per 1 kg of body weight will be enough.
We recommend using the following products in your standard diet:
- Proteins: chicken, turkey, fish, meat, seafood, eggs, dairy products;
- Carbohydrates: any cereals, potatoes, vegetables, durum wheat pasta, fruits, bread;
- Fats: nuts, fish oil, flaxseed oil.
You should take a good vitamin and mineral complex on an ongoing basis. This is important for normalizing hormonal levels, improving all metabolic processes in the body and protecting against overtraining.
How to Avoid Injury
Injuries are the result of an incorrect approach to exercise. The following tips will help you avoid them:
- warm up well before starting classes;
- increase the load gradually;
- Before performing new exercises, first master their technique;
- eat right, as a lack of certain substances can lead to problems with muscles, joints and ligaments;
- If pain occurs, stop performing the exercise.
Attention! It is worth checking the body for the presence of certain ailments. For example, hernias in the spine are very dangerous; if they are present, exercises must be performed carefully, and sometimes even limited to physical therapy. It is better to clarify such points with your doctor.
Pro Tips
Professionals have different opinions about the effectiveness of workout. Some say that it will not be possible to achieve the results possible in the gym, others give examples of successful athletes who are in good shape and who only train with their own weight. However, everyone agrees that it is possible to tone your body, develop muscles, or lose weight.
Chris Luera, workout artist
A well-known workout athlete on the Internet claims that to develop strength, work on mass, or lose weight, your own body and available means are enough. Workout helped him build a figure that he is happy with, and he continues to work on increasing his strength and strength endurance. He advises you to pay attention not only to training, but also to your lifestyle in general, which includes your sports regimen and nutrition. In this case, the result will be even more impressive.
Adam Rau, workout artist
The workout artist from the Czech Republic also prefers working with his own weight and on horizontal bars with uneven bars. In his opinion, training with these equipment can be very effective and will help build mass and increase strength. Classes will allow you to be agile, your body will gain natural flexibility, and your health will only improve.
Valerie Waters, trainer
Trainer Valerie Waters has worked with many popular personalities and knows how to achieve success in the shortest possible time. She believes that you can work both in the gym and at home, it all depends on the athlete’s capabilities. Training must follow a predetermined plan; the regimen will play a fundamentally important role. Particular attention is paid to nutrition.
What is “street workout”
Workout has its origins in ancient Greece, but only reappears in the 21st century in eastern Europe, Russia and the United States. In particular, it began to develop in New York City in poor areas because people there could not afford to go to gyms. Instead, they used the environment, which included playgrounds and benches, to exercise.
The most active distributors of Street Workout online were the group of friends Bar-barians.
As these people acquired new skills and progressed, they began to record their training on video, which was posted on various Internet resources. The most active distributors of Street Workout online were the group of friends Bar-barians. The group includes such people as J, Zakaveli, Rick, Ninja men, Bolo Ben. Soon, the simplicity and ease of bodyweight exercise spread throughout the world, leading to its popularity today. In April 2011, the World Workout Federation was founded in Latvia, which held the annual world championship.”
Main conclusions
Workout allows you to engage in physical activity without visiting a gym. Some people don’t have time for this, others don’t have money, and still others prefer workout for other reasons. But it is obvious that with the help of such physical training you can effectively and fully work out your entire body and achieve impressive results.
Workout is convenient due to its accessibility. With its help you can work on mass, strength, relief, weight loss and endurance. It all depends on the needs of the athlete and the goal set for him. Classes will be effective only if you adhere to the regime and proper nutrition.
