Fashion for a healthy lifestyle is supported by the latest trends, one of which is Workout. This is a type of fitness, the basis of which are exercises with your own weight. That is, “street bodybuilders”, or “turnstiles”, as they call themselves, claim that it is possible to achieve a beautiful, sculpted body without special equipment and visiting expensive fitness centers with a personal trainer. As practice shows, this is not a hoax.

Features of street fitness

A training program for months ahead, a personal trainer, kilograms of dietary supplements and steroids, exhausting diets – workout is very far from the usual understanding of sports. The goal of fitness is to show that it is much easier to achieve the desired result. The key principles of training are the constant change of exercises and exercises only with your own weight.
Each exercise in the workout is a variation of the well-known pull-ups, squats, push-ups. Considering that the turnstiles have come up with as many as 50 (!) modifications of the usual pull-ups, then the effectiveness of training does not have to be proven. Muscles do not have time to adapt to one exercise, so the whole body develops evenly.

This is the advantage of the workout direction – the freedom to choose exercises, independence from professional equipment, the ability to exercise your body anywhere. However, a beginner should still get acquainted with the workout carefully, starting with basic exercises. More on this later.

Workout training program for beginners

Young ambitious people, having seen enough of the muscular guys at the school stadium, tend to repeat their exercises, which are characterized by increased complexity. This results in negative consequences – injuries, dissatisfaction with the first results, a decrease in interest in a promising fitness area.
You need to start with the following exercises:

push-ups (wide / narrow grip);
push-ups on the uneven bars (in a vertical / horizontal position);
pull-ups on the crossbar (on one / two hands, wide / narrow grip, without / with weights);
“Army exit” (on both hands above the crossbar);
leg lift (on the horizontal bar / uneven bars).
To avoid such moods, beginner turnstiles are invited to practice three times a week according to the scheme presented below.
Day 1 (conditionally – Monday):

wide grip pull-ups – 2 sets of 5-10 repetitions;
push-ups from the floor with an average grip – 1 approach to the limit (failure);
pull-ups on the crossbar with a narrow grip – up to the limit of 1 time;
vertical push-ups on the uneven bars with a wide grip (elbows on the sides) – 2 sets of 10-15 repetitions;
lifting the legs vertically on the uneven bars (starting position – as with vertical push-ups) – 2 sets to failure.
Between adjacent approaches, take a break of 2-3 minutes. If this is not enough, then until complete restoration of breathing. You can’t eat during the training process, drinking water in small quantities (200 ml per session) is allowed.

Day 2 (Wednesday):

push-ups on the bars vertical narrow grip (elbows together) – 10-15 times, 2 sets;
pull-ups on the crossbar with a wide grip – to failure twice;
push-ups from the floor with an average grip (shoulder width apart) – 20 times, 2 sets;
pull-ups on the crossbar with a reverse grip – 1 approach to failure;
lifting the legs in the “hanging” position to the crossbar – 2 sets to failure.
Day 3 (Saturday):

light jogging (20-30 minutes);
lifting the knees in the “hanging on the horizontal bar” position – 20 times, 2 sets;
lifting the torso, catching the crossbar with the legs and hanging upside down – 10-15 times, 2 sets.
The legs swing well with squats (with a load, on one leg alternately, etc.). Exercises are added on the third training day and are performed once until complete failure. An alternative to them is acceleration for short stretches (50-100 m, 20-30 times), as well as uphill runs (200-300 m, 5-7 repetitions).
A little about the hitch and nutrition

The correct end of the training is an important task for any athlete, including the turnstile. To relax, they need to be slightly pulled.

In the growth of the muscles of an athlete involved in a workout, nutrition plays an important role. A street bodybuilder consumes a lot of protein for muscle growth (meat, egg white, fish), calcium for the integrity of bones and ligaments (cottage cheese, chicken broth), fats for restoring the nervous system (olive oil).

Vitamin complexes are no less important. It is desirable to receive nutrients directly from vegetables and fruits.

Following the above program, combined with proper nutrition and recovery, will bring amazing results to the beginner turnstile in 3-4 weeks.