{"id":15499,"date":"2024-10-21T11:39:12","date_gmt":"2024-10-21T11:39:12","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=15499"},"modified":"2025-01-29T18:41:31","modified_gmt":"2025-01-29T18:41:31","slug":"6-week-home-workout-plan-pdf-2024","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2024\/10\/21\/6-week-home-workout-plan-pdf-2024\/","title":{"rendered":"6 Week Home Workout Plan .pdf [2025]"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Home workout, for 6 weeks. Ideal for someone of moderate fitness levels, but just reduce the sets to half of what is outlined if you are a beginner.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Exercise at your own risk &#8211; Consult your doctor before taking up a new exercise protocol.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Equipment <\/strong>&#8211; kettlebell, resistance band.<br><br>Include a warm up before each workout &#8211; for example:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bodyweight squats x 30<\/li>\n\n\n\n<li>Arm circles x 20<\/li>\n\n\n\n<li>Neck &#8220;no&#8217;s&#8221; and &#8220;yes&#8217;s (nods) x 10 each<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Week 1-2<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 1: Full Body Strength<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exercise<\/th><th>Repetitions\/Time<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Bodyweight Squats<\/td><td>15<\/td><td>3<\/td><\/tr><tr><td>Kettlebell Deadlift (Moderate)<\/td><td>12<\/td><td>3<\/td><\/tr><tr><td>Resistance Band Row<\/td><td>12<\/td><td>3<\/td><\/tr><tr><td>Push-Ups (<a href=\"https:\/\/giphy.com\/gifs\/elbow-knee-to-push-ups-9nn3dtp3jvtQDROt5I\">Spiderman <\/a>Push-Ups for higher resistance)<\/td><td>10<\/td><td>3<\/td><\/tr><tr><td>Plank Hold<\/td><td>30 seconds<\/td><td>3<\/td><\/tr><tr><td>Glute Bridge<\/td><td>15<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 2: Lower Body Focus<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exercise<\/th><th>Repetitions\/Time<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Kettlebell Goblet Squat (Light)<\/td><td>12<\/td><td>3<\/td><\/tr><tr><td>Resistance Band Lateral Walk<\/td><td>10 steps each side<\/td><td>3<\/td><\/tr><tr><td>Bulgarian Split Squat (Bodyweight)<\/td><td>10 each leg<\/td><td>3<\/td><\/tr><tr><td>Kettlebell Deadlift (Heavy)<\/td><td>10<\/td><td>3<\/td><\/tr><tr><td>Calf Raises<\/td><td>15<\/td><td>3<\/td><\/tr><tr><td>Wall Sit<\/td><td>30 seconds<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 3: Upper Body &amp; Core<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exercise<\/th><th>Repetitions\/Time<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Resistance Band Shoulder Press<\/td><td>12<\/td><td>3<\/td><\/tr><tr><td>Push-Ups (Incline or Knee Push-Ups)<\/td><td>10<\/td><td>3<\/td><\/tr><tr><td>Kettlebell Row (Moderate)<\/td><td>10 each side<\/td><td>3<\/td><\/tr><tr><td>Resistance Band Lat Pulldown<\/td><td>12<\/td><td>3<\/td><\/tr><tr><td>Russian Twists (Bodyweight)<\/td><td>20 (10 each side)<\/td><td>3<\/td><\/tr><tr><td>Side Plank Hold<\/td><td>20 seconds each side<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Week 3-4<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 1: Full Body Strength<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exercise<\/th><th>Repetitions\/Time<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Bodyweight Squats<\/td><td>20<\/td><td>4<\/td><\/tr><tr><td>Kettlebell Deadlift (Moderate)<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Resistance Band Row<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Push-Ups<\/td><td>12<\/td><td>4<\/td><\/tr><tr><td>Plank Hold<\/td><td>40 seconds<\/td><td>3<\/td><\/tr><tr><td>Glute Bridge (Resistance Band)<\/td><td>20<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 2: Lower Body Focus<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exercise<\/th><th>Repetitions\/Time<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Kettlebell Goblet Squat (Moderate)<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Resistance Band Lateral Walk<\/td><td>12 steps each side<\/td><td>4<\/td><\/tr><tr><td>Bulgarian Split Squat (Bodyweight)<\/td><td>12 each leg<\/td><td>4<\/td><\/tr><tr><td>Kettlebell Deadlift (Heavy)<\/td><td>12<\/td><td>4<\/td><\/tr><tr><td>Calf Raises<\/td><td>20<\/td><td>4<\/td><\/tr><tr><td>Wall Sit<\/td><td>40 seconds<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 3: Upper Body &amp; Core<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exercise<\/th><th>Repetitions\/Time<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Resistance Band Shoulder Press<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Push-Ups<\/td><td>12<\/td><td>4<\/td><\/tr><tr><td>Kettlebell Row (Heavy)<\/td><td>12 each side<\/td><td>4<\/td><\/tr><tr><td>Resistance Band Lat Pulldown<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Russian Twists (Bodyweight)<\/td><td>30 (15 each side)<\/td><td>3<\/td><\/tr><tr><td>Side Plank Hold<\/td><td>30 seconds each side<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Week 5-6<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 1: Full Body Strength<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exercise<\/th><th>Repetitions\/Time<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Bodyweight Squats<\/td><td>25<\/td><td>4<\/td><\/tr><tr><td>Kettlebell Deadlift (Heavy)<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Resistance Band Row<\/td><td>20<\/td><td>4<\/td><\/tr><tr><td>Push-Ups<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Plank Hold<\/td><td>60 seconds<\/td><td>3<\/td><\/tr><tr><td>Glute Bridge (Resistance Band)<\/td><td>25<\/td><td>4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 2: Lower Body Focus<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exercise<\/th><th>Repetitions\/Time<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Kettlebell Goblet Squat (Heavy)<\/td><td>20<\/td><td>4<\/td><\/tr><tr><td>Resistance Band Lateral Walk<\/td><td>15 steps each side<\/td><td>4<\/td><\/tr><tr><td>Bulgarian Split Squat (Kettlebell)<\/td><td>15 each leg<\/td><td>4<\/td><\/tr><tr><td>Kettlebell Deadlift (Heavy)<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Calf Raises<\/td><td>25<\/td><td>4<\/td><\/tr><tr><td>Wall Sit<\/td><td>60 seconds<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 3: Upper Body &amp; Core<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exercise<\/th><th>Repetitions\/Time<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Resistance Band Shoulder Press<\/td><td>20<\/td><td>4<\/td><\/tr><tr><td>Push-Ups<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Kettlebell Row (Heavy)<\/td><td>15 each side<\/td><td>4<\/td><\/tr><tr><td>Resistance Band Lat Pulldown<\/td><td>20<\/td><td>4<\/td><\/tr><tr><td>Russian Twists (Kettlebell)<\/td><td>40 (20 each side)<\/td><td>3<\/td><\/tr><tr><td>Side Plank Hold<\/td><td>40 seconds each side<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Download pdf:<\/p>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/10\/6-week-home-workout-plan-.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of 6 Week Home Workout Plan.\"><\/object><a id=\"wp-block-file--media-42f9b95c-f913-4782-8e55-48b334a9e2ba\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/10\/6-week-home-workout-plan-.pdf\">6 Week Home Workout Plan<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/10\/6-week-home-workout-plan-.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-42f9b95c-f913-4782-8e55-48b334a9e2ba\">Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Home workout, for 6 weeks. Ideal for someone of moderate fitness levels, but just reduce the sets to half of what is outlined if you are a beginner. Exercise at your own risk &#8211; Consult your doctor before taking up a new exercise protocol. Equipment &#8211; kettlebell, resistance band. Include a warm up before each [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29971,5189],"tags":[4125,784152946,337,34941026,226709,3612],"class_list":["post-15499","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","tag-exercise","tag-fitness","tag-health","tag-mma-2","tag-strength-training","tag-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>6 Week Home Workout Plan .pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2024\/10\/21\/6-week-home-workout-plan-pdf-2024\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Week Home Workout Plan .pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Home workout, for 6 weeks. Ideal for someone of moderate fitness levels, but just reduce the sets to half of what is outlined if you are a beginner. Exercise at your own risk &#8211; Consult your doctor before taking up a new exercise protocol. Equipment &#8211; kettlebell, resistance band. Include a warm up before each [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2024\/10\/21\/6-week-home-workout-plan-pdf-2024\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-10-21T11:39:12+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-29T18:41:31+00:00\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"6 Week Home Workout Plan .pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2024\/10\/21\/6-week-home-workout-plan-pdf-2024\/","og_locale":"en_GB","og_type":"article","og_title":"6 Week Home Workout Plan .pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Home workout, for 6 weeks. Ideal for someone of moderate fitness levels, but just reduce the sets to half of what is outlined if you are a beginner. Exercise at your own risk &#8211; Consult your doctor before taking up a new exercise protocol. Equipment &#8211; kettlebell, resistance band. Include a warm up before each [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2024\/10\/21\/6-week-home-workout-plan-pdf-2024\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2024-10-21T11:39:12+00:00","article_modified_time":"2025-01-29T18:41:31+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2024\/10\/21\/6-week-home-workout-plan-pdf-2024\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/10\/21\/6-week-home-workout-plan-pdf-2024\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"6 Week Home Workout Plan .pdf [2025]","datePublished":"2024-10-21T11:39:12+00:00","dateModified":"2025-01-29T18:41:31+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/10\/21\/6-week-home-workout-plan-pdf-2024\/"},"wordCount":371,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["exercise","Fitness","health","mma","strength training","workout"],"articleSection":["Bodybuilding","Fitness"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2024\/10\/21\/6-week-home-workout-plan-pdf-2024\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2024\/10\/21\/6-week-home-workout-plan-pdf-2024\/","url":"https:\/\/blackbeltwhitehat.com\/2024\/10\/21\/6-week-home-workout-plan-pdf-2024\/","name":"6 Week Home Workout Plan .pdf [2025] - Fitness &amp; 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No Equipment -10 Minutes (.pdf)","author":"Dave","date":"May 22, 2020","format":false,"excerpt":"Training your chest at home is pretty easy to do. Beginners can do press ups from their knees, 2 or 3 sets of maximum repetitions, intermediate level would involve 3 sets of normal press ups. To make thing even harder you can do press ups with your feet elevated on\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/hindupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":11366,"url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/01\/24\/once-a-week-workout-programs-pdf\/","url_meta":{"origin":15499,"position":1},"title":"Once a Week Workout Programs .Pdf","author":"Dave","date":"January 24, 2020","format":false,"excerpt":"If you are a busy parent and also busy at work most of the day, it can be difficult to get to the gym 3 or 4 times a week like back in the day. It's important to remember that the benefit of one workout per week is massive, compared\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"once a week workout","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":9422,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/","url_meta":{"origin":15499,"position":2},"title":"MMA Home Workout for Complete Beginners (No equipment required!)","author":"Dave","date":"September 23, 2018","format":false,"excerpt":"A great all-around body workout that you can do at home. I train a lot at home, sometimes outside, other times in my kid's bedroom! (ideally when she's not there, obviously). \u00a0 https:\/\/www.youtube.com\/watch?v=OBnUHLX0AWY \u00a0 The Workout Warm up with a brisk walk, a jog, or some bodyweight squats Shadow boxing\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":8759,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/01\/08\/dad-bod-home-workout\/","url_meta":{"origin":15499,"position":3},"title":"Dad Bod Home Workout","author":"Dave","date":"January 8, 2018","format":false,"excerpt":"I've noticed that people don't listen etc unless you're ripped\/lean etc. so anyway - I popped my topless cherry with this 5 minute workout: https:\/\/youtu.be\/QogMvXYaDc4 Dad Bod Back, Traps & Biceps Workout Location is variable but for effect I've chosen the nursery Equipment Door Frame Chin-Up bar - Amazon link\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"CBT Book . 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Not everyone wants to be an MMA fighter however, it's lots of hard work, dedication and pain, and your body will not thank you for all the injuries you'll inevitably\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":2687,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/02\/23\/muscletech-gakic-review\/","url_meta":{"origin":15499,"position":5},"title":"MuscleTech Gakic Review","author":"Dave","date":"February 23, 2015","format":false,"excerpt":"Made an emotionally based purchase last week, and shed out \u00a330 on Muscletech Gakic - 2 months supply. Bought it off ebay. I've been training with weights for 18 years, and think I've maxed out my genetic potential on most bodybuilding style exercises like bench press, so any improvement in\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/15499","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=15499"}],"version-history":[{"count":6,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/15499\/revisions"}],"predecessor-version":[{"id":15708,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/15499\/revisions\/15708"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=15499"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=15499"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=15499"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}