Workout training program for beginners: the best set of exercises

The movement to popularize workouts began at the end of the last century. After all, regardless of income, age, or simply the ability to visit gyms, people want to stay healthy and strong. There is no way to do this without training, so overseas it has become fashionable to do exercises right on the streets. Today everyone knows what it is. For those who also want to join the street culture, and at the same time become stronger, more resilient, and healthier, a workout program for beginners is offered to make it easier to join the ranks of street athletes.

Features of the workout program: where to start for a beginner

In Russia, athletes who train directly on street sports grounds are called turnstile men or stick spinners. The popularity of workout is growing every day, more and more people want to join the sports fraternity. This sport gives you the opportunity to practice at any time, regardless of the opening hours of the gym. In addition, you will not have to pay for a subscription or purchase expensive equipment or exercise equipment.

Experienced people say the main feature of workout programs is variety and ease of access. Anyone can practice this sport. Moreover, you can start almost from scratch, gradually improving your skills and improving your fitness. For experienced athletes, it will also not be boring, because there are complex exercises that not everyone can do.

Workout sports equipment

To begin with, it doesn’t hurt to understand the details and features of this sport. An important role in this is played by the equipment that is used most often or even exists at all. General information on all the features of street sports and its origin is already available on our website. Usually, all the necessary equipment for training can be found at the nearest site near the house.

A simple classic horizontal bar . This is a well-known piece of equipment, consisting of a crossbar on two reliable supports.

Wide horizontal bar . It differs only in that the supports are placed at a greater distance from each other.

Cascade of horizontal bars . It can be used for various purposes by both beginners and experienced athletes. It is designed for various types of push-ups and pull-ups.

Street or standard bars . They differ from gymnastic ones in that they are made of metal, which does not spring or bend. There are also elongated projectiles that have a length of more than three meters.

Bent beams and double bent beams . They became popular after a motivating workout video of the American Hannibal For King appeared online, which can be seen below.

Swedish wall . This equipment migrated to outdoor areas from the gymnasium. By the way, in Sweden the projectile is called ribbstol, which means “frame with crossbars.”

Handlebar. The main highlight of any obstacle course is this simple projectile. The longer and more intricately shaped it is, the better.

Hexagon (low or high) . This projectile consists of six horizontal bars connected into one figure around the circumference. They can be placed at different heights, which will allow you to diversify your exercises.

Pillars . Additional equipment for which workout workers around the world can also safely thank Hannibal. This equipment is designed for a long-time user; a beginner is unlikely to cope with such a load.

Abdominal bench (incline or straight) . Despite the fact that abdominal exercises can be performed on almost any apparatus, benches of this type are becoming increasingly popular.

Learn how to breathe while doing ab crunches

Snake . It is designed for pull-ups with different grips, jumping from one side of the horizontal bar to the other and other, more sophisticated exercises.

Elevator . It is a horizontal bar with crossbars placed on the same supports, spaced one meter apart. Initially, it was meant to perform pull-ups with a jerk upward and transition to the upper bar, and then back. Today, street athletes have come up with many more interesting movements using such equipment.

There are still quite a few different modifications of equipment that are generally not used by athletes. Their purpose sometimes turns out to be vague and uncertain. Therefore, there is no point in describing them, and a real enthusiast can easily come up with a purpose for any equipment on the site.

Basic elements of workout

The main difficulty of workout complexes for beginner girls and boys is that they usually use those muscles that we almost never use in life. Moreover, these muscles are also bypassed when training in the gym. In this sport, they are sometimes forced to work at the most incredible angles and inclinations, which further complicates the training process. It is they who subsequently help to hold the body in different stances at unimaginable angles.

As with any sport, strength, endurance and skill will increase with practice. There are certain workout standards that must be met. It doesn’t hurt to familiarize yourself with the basic elements in order to understand what exactly you need to focus on.

Pull-ups.
Swinging on the horizontal bar.
Lifting by revolution.
Captain's (officer's) rise.
Angle under the horizontal bar with a wide or narrow grip.
Exit with force on one or two hands (upper, lower grip).
One arm pull-up.
Horizontal hang from behind (swallow) or from front.
Checkbox.
Handstand.
Towel in front.
Planche, horizontal push-ups.
Horizontal emphasis on straight arms or push-ups from this position.
The gait of a god.
A spear.
The exit of the prince and the angel.

You need to master all elements of the programs step by step, not forgetting about repeating those that you have already studied. This gradually increases strength endurance, strengthens ligaments and tendons, and significantly increases the explosive power of the athlete.

What a beginner needs to learn

First of all, the athlete must master the basic push-up movement, without which it simply will not be possible to move forward. To make the fight against excess weight at home effective, you need to approach the issue thoroughly.

Pull-ups are another basic exercise that you need to learn how to do right away. Only after this can you move on to something more complex, because all outdoor activities are based on it.
Hanging leg raises. This movement trains the abs and shows readiness to move on to more complex elements.
Dips will help develop many muscle groups, for example, chest, triceps. Its own weight is used as reinforcement.

A very important point is the development of the vestibular apparatus. Even highly trained athletes encounter imperfections in its performance. They are expressed in loss of orientation during training, which is fraught with serious injuries. Therefore, any beginner should definitely devote enough time to working on swings on the horizontal bar, hanging head down, as well as inversion lifts.

Useful tips for a beginner

Many novice athletes make the same mistake, trying to complete the entire set of workout exercises for beginners on the first try. This is the wrong approach. There is no need to rush, it is better to gradually move from one element to another, without losing sight of advice from experienced ones.

It's better if you have a minimal range of motion at first. Then you will be able to avoid injuries from all kinds of mistakes. Unfortunately, there are no people who do everything perfectly, and even without preparation, so be careful.
Don't forget about your school physics course and use the help of inertia in your exercises. This will make the task much easier and help you learn new elements faster.
Working with a partner is very important, as some movements will be difficult to master alone. Ideally, you need to ask someone more experienced, already familiar with this sport.

As a last resort, you can choose and hire a coach who will help you cope with even the most difficult elements. However, it will no longer be free, and the beauty of street sports is that you can do it for free.

Workout equipment

It’s great that you don’t have to look for exercise equipment and go to the gym. It is only necessary that in the yard there is a sports ground of a new or old model - it doesn’t matter. Before performing complex elements on unfamiliar equipment, you need to check the practicality of the simulators.

Low horizontal bar

An accessible and laconic equipment - crossbars installed horizontally at different levels, designed for push-ups.

Classic horizontal bar

A horizontally mounted crossbar located at the optimal height for pull-ups. As a rule, the rod has a diameter of 28 mm. A person can hang on a horizontal bar, and with an average height, the height from the ground to the feet will be about 10 cm.

Bars

By beams we mean a pair of parallel pipes with a diameter of 28-30 mm. Depending on the distance between them, different muscles are pumped. A frequently encountered option is a distance of 50-65 cm. If the height of the projectile is 50-70 cm from the ground, then these are low parallel bars, and if the height is 120-150 cm, then these are high bars.

Swedish wall

Everyone is familiar with this projectile from childhood - it is a kind of ladder. Vertical elements - pillars. Between them there is a row of crossbars, installed horizontally at a distance of 40-50 cm from one another. The best option for achieving different goals is a combination of a wall bars and a horizontal bar; it is attached at the top with an indentation of 40-50 cm.

Bench

There are inclined and straight benches. This is the simplest exercise for working out the abs. In the head part there are persistent elements for placing legs or arms.

On the subject: The body hurts very much after training

Exercises on the ground

Without using machines, you can do many different bodyweight exercises while on the ground or mat.

Workout training program for beginners

Having learned the basic movements, you can begin specially scheduled programs. They are developed for those who wish to take part in competitions. But, even if you don’t have such a goal, you need to pay attention to them, since they imply a gradual increase in the level of endurance and strength of the athlete.

Training Basics

Master and hone the basic exercises so that you get them close to ideal. These include pull-ups, push-ups, and abdominal swings.
At the very beginning of any workout there should be a warm-up. You don’t have to do it for a long time; five minutes will be enough. Warm muscles will be much more elastic. This will make it possible to avoid sprains and injuries.
Only regularity of classes will make it possible to move from level to level quickly. If you train at random, you will not achieve the effect.
You shouldn’t “tear yourself out of your sinews.” All planned repetitions can not be done at once, but divided into several approaches.
It is not recommended to exercise immediately after eating. Better wait an hour or two. Only after this can you begin to perform the elements.
To achieve maximum effect, it doesn’t hurt to schedule your daily workouts at the same time. For example, you can set a time for yourself at six o'clock in the evening, when you have already returned from work or school, and then stick to this schedule constantly.

Warm-up

The first minutes can be spent jogging lightly on the sports ground. Make lunges in different directions, bend several times in different directions. Stretch your arm joints, this will help avoid injuries when exercising on the horizontal bars. For street training, 5-10 minutes of warm-up is enough to do the complex for beginners that you have planned.

Workout program for 2 and 4 days

1st

Medium grip pull-ups.
Swinging on the horizontal bar.
Dips with forward bend.
Push-ups with hands shoulder-width apart.

2nd

Wide grip pull-ups.
Wide-arm push-ups.
Push-ups on parallel bars, keeping your body straight.
Hanging leg raises.

If the proposed exercises turn out well, and no problems arise when performing them, then you can complicate the task. It is proposed to extend the training program by four days.

3rd

Swinging on the horizontal bar.
Close grip pull-ups.
Multi-grip pull-ups.
Dips with the body facing forward.

4th

Pull-ups on the horizontal bar with a reverse grip.
Swinging on the horizontal bar.
Inclined parallel bars with a straight body.
Hanging leg raises.
Push-ups with hands shoulder-width apart.

Hitch

Seasoned athletes know not to just turn around at the end of a workout and walk off the court. You definitely need to do a short cool down. It normalizes blood pressure and also stabilizes adrenaline levels. Five minutes of stretching is enough to bring your heart rate back to normal.

Components of street training

The training usually includes different types of exercises:

street fitness - different variations of exercises with your own weight and horizontal bar;
elements of athletics - a health complex with exercises of different levels of difficulty for endurance, increasing strength and an athletic figure;
calisthenics - simple exercises for endurance and muscle development, performed using your own weight;
isometric exercises - strength training with delays in static poses for several seconds.

Basic workout exercises on the horizontal bar and more

Swinging on the horizontal bar

All beginners, without exception, need to do this exercise. It will have to be done with the maximum possible range of motion. In order to figure it out, it will be enough to start with one minute, but over time adaptation will help extend the time. In this case, the shoulder girdle, abs, long back muscles, pectoral, latissimus and lateral abdominal muscles will work. When swinging, you can do various complications.

Slight arching in the back.
Perform with relaxed back muscles.
With legs thrown forward.
With legs pulled up to the stomach.

At the same time, coordination of movements and orientation in space will be trained. The grip can be any, but most often they practice straight and reverse with the shoulders positioned on the tire.

Pull-ups on the horizontal bar

Such a simple design as a horizontal bar can be used for various exercises, and there are quite a few types of pull-ups. They mainly differ in the width and direction of the grip. The load on one or another muscle group depends on this. For beginners, the most appropriate pull-up is with a medium-low grip.

Hands are shoulder-width apart, gripping the bar from below, the back is slightly arched.
As you inhale, try to pull your body up, bringing your shoulder blades together, while at the top point touching it with your chin or chest.
As you exhale, return to the starting position.

This type is quite simple, but very effective. More detailed information about how to do pull-ups is available on our website.

Push ups

These exercises will help develop triceps, chest muscles, shoulder girdle, while training the abs, back and even buttocks. Until you master this basic movement, you will not be able to move on to further classes.

The technique and rules for performing push-ups are described in detail and thoroughly in a separate article. The main thing here is to keep your back straight, don’t mess around and breathe correctly. Only if all the conditions are met will you quickly master everything you need.

Features of women's training

Workout for beginner girls is almost no different from men's, but there is still a difference.

First of all, you should understand that no matter how hard you try, you definitely won’t be able to swing to unimaginable sizes on the horizontal bar. This will reassure the majority of those who are afraid to start training, lest they become like professional bodybuilders, whom many consider unattractive.
Men usually pump mainly the upper body, forgetting about the legs, and women do exactly the opposite. Wanting to achieve ideal shapes in the buttocks, they pay little attention to the chest, arms, shoulders and back. This cannot be allowed.
Contrary to misconceptions, women are particularly suited to long, intense endurance training.

Otherwise, every girl can learn to perform basic workout exercises, and then gradually complicate the task for herself. The technique will be exactly the same as for guys.

Nutrition rules for a beginning turnstile athlete

Anyone who wants to master a set of workout exercises for beginners should understand that you won’t be able to get away with just repetitions of movements. This sport is almost a life position, so it doesn’t hurt to pay attention to nutrition. Moreover, this will not hurt both for those who want to lose weight and for those who are planning to build muscle mass.

A balanced, proper diet should become your constant companion. Moreover, if you work for the masses, you will have to provide a more nutritious diet. Those who are losing weight can be advised on a suitable diet, which is best chosen after visiting a doctor.
Any food is a kind of exercise, as it gives the body a load. Therefore, after eating, you need to wait at least an hour before climbing onto the horizontal bar.
You can’t drink a lot, heavily before and during training, so that later you don’t wonder why you feel sick and have a headache. You can lightly moisten your mouth with water or wash your face, and fully quench your thirst after class.
Don't forget about proteins. It uses them to build muscles, so the diet needs to be replenished with these nutrients to the maximum, but within reasonable limits.

Many people wonder whether it is worth paying attention to sports nutrition and dietary supplements. Everything here is optional, of course, high-quality products of this kind will help you achieve your results and goals much faster, but even without them you can achieve anything. What definitely won’t hurt is to go to the doctor so that he can prescribe a suitable vitamin complex that will ensure the body is fully nourished.

Workout tricks

Many, having seen the performances of strong and dexterous workout athletes performing all sorts of simple and complex tricks on the horizontal bar, certainly want to repeat it. But in practice, most of us can only do pull-ups on the bar. But if you set a goal and master the basic elements, you can learn to do even the incredible. In Russia there is a whole trend of fans of such tricks - Street workout.

If you are new to this business, then proceed to perform tricks only after your muscles and ligaments are stronger, good coordination appears, and you can do pull-ups on the horizontal bar at least 12 times. After that, you can start mastering the simplest elements. Be patient and practice.

The simplest ones include the “flag”, lifting with an inversion, and a one-arm force exit. Experienced athletes recommend starting with the last exercise: pull yourself up, transfer your body weight to one of your arms, and lift the other up through your elbow. Then do the same with your other hand.

The “flag” is when you lift your body parallel to the floor, grabbing a support with an all-sided grip. This requires good strength training.

We have already written in more detail about the basic list of power elements on the horizontal bar.

But you'll need more than just strength. The ability to maintain balance is an integral quality of an athlete. When performing tricks, a partner is needed to provide backup and control the correct execution, preferably an experienced athlete.

When you develop the base, add inversion lifts, kip raises, and horizontal bar entries to your program.

Workouts at home are perfectly combined with street exercises: the whole body is strengthened and excess fat is burned.