Is it possible to train at home and have great results on building an athletic body? Many think that without a gym you can‘t grow and have successful results. Some will be finding a gym membership as a waist of money or saying though that having a personal trainer is too expensive. Sometimes i would rather answer and say that you have to invest if you want a high quality training in order to fulfill your goals. Nevertheless, promise me to practice if i give you a gain plan. I have made the experience of having no money and not being able to buy a pullup bar even though it is one of the cheapest Fitness-tool you can afford on the market. Maybe you may think that working out at home is less effective. But still no time to make excuses. First of all you have to start to look the environment where you live with a another perspective! Most of the persons in Europe have these following stuffs at home:

A) A floor

B) A chair- but we will need two chairs

C) A broomstick- with it you use to clean the floor

D)A doorway

E)A couch

Then i think that more than 99% of the people reading these sentences have this at home. The main goal of the following gain-plan is to help those who have no equipment, to learn basics exercises in order to do an effective workout and target all the areas of your own body. This workout is what i can call the survival mode.

1) Floor: Lunges

At the beginning you have to stay shoulder-width. Then one step forward and you go down. After standing up follow the next step. This exercise will help you to focus on your legs and workout on your balance. It is very important to do the steps as slowly as you can to focus on more quality. Please be aware of that your knee always stay before your toes and your back is straight.

2)Two chairs and Broomstick: Inverted Rows

The following setting is actually funny and i apply it personally at those survival days to reach my goals. First you have to put two chairs parallel each other. Then use the space over the chairs to integrate the broomstick. After you lay below the broomstick and between the two chairs. Right now it is time to pull from the floor to the broomstick

3) Doorway: Single Arm biceps curls

Yes, i say a doorway. Actually this household exercise can give you the opportunity to have better results than the well-known preacher curl which i see many persons doing in the gym. You have to grab the doorway with one arm and place your feet near the door while leaning back. You will remark that you have built an angle between your body and the door. From this described position you will try to come up to the door and repeat this movement. Hold the doorway with one arm as strong as you can.

4) Couch: Triceps-Dips

Place your hands on the couch and go with your feet some steps forward until your back is parallel to the couch. While not facing the couch you go down like you are doing a pushup but in a standing position, go down until you reach the floor or as deep as you can and come back so that your hands are fully extended at the end.

Never forget to attack this workout with an intensity according to your fitness level.

If you want to have a program which know how to integrate your own furnitures at home and offer you a great workout, we also have developed a bodyweight-program at Mendyathletics which leads you to your goals of getting stronger. Alain C. Mendy