Man / Beinning Home Workout | 4fitnessandhealth

If you are just starting out, the most important thing is to start out slowly so you don’t get injured. This workout is for the total beginner so don’t worry, if you cant do a single pullup or pushup, here you can learn how to do it easy.

When you stop seeing improvement in terms of your strength or the number of reps you can do, its probably time to move up to the intermediate workout . Don’t be too hasty though, stick with this workout until you can do 3 full pullups with slow, flawless form and 15 real pushups.

EQUIPMENT

The only equipment you need to do these workouts is a pullup bar and a used weight set from a garage sale. Remember, your muscles don’t care if your weights are new, shiny, and chrome or rusty, used, and cast iron – don’t waste money on new stuff, buy used and save money! You can make your own pullup bar with $5 of metal toprail from a hardware store or buy a no-mar, door mount pullup bar .

Most people do this workout 3-9 months before moving up to my next workout. When you can do 3 real pullup and 15 good pushups then its time to move up to my intermediate workout so you can continue making your gains in both strength and mass.

HOW MUCH REST BETWEEN SETS?

Start with about 60 seconds rest between sets. If you are feeling rushed, increase it to 90 seconds, if you are feeling bored then decrease it to 45 seconds.

CIRCUIT WORKOUT OR LINEAR?

I recommend you do the exercise as a circuit workout, that is, do your first set of pushups followed by your first set of the pullups, followed by your first set of the lunges, then move on to the second set of each exercise. If you prefer, you can do it linear, that is, finish all your sets of pushups before moving on to your pullups. Choice is yours.