A few years ago, exercise on horizontal bars and parallel bars began to gain popularity again thanks to the emergence of workout - a new street subculture aimed at promoting a healthy lifestyle, physical activity and a rational approach to nutrition.
Workout founder Anton Kuchumov came up with a simple but effective program especially for those who are just starting their workouts or returning to them after a long break.
Anton Kuchumov
Founder and popularizer of the workout movement in Russia, coordinator of the “Workout: Fitness of City Streets” project.
What is a 100-day workout
The hundred-day workout is a youth sports movement whose philosophy is a combination of simple training and a healthy lifestyle. This absolutely free program brings together like-minded people both in reality and online (through a special application).
The program was created on the basis of a consolidated analysis of numerous sources and their crystallization into a working scheme, the pillars of which are two principles - simplicity and effectiveness.
Did you know? During the existence of the program, residents of 384 cities took part in it.
Weekly training for men and women
The training program will depend on the athlete's goals. So, if we are talking about gaining weight, men can use the following training program for a week:
| Workout 1. Legs and biceps | Squats. At the initial stage, regular squats, 5 sets of 15 repetitions, will be enough. Then you can add single leg squats to increase the load. Lunges. 4 sets of 15 reps. Do regular lunges or with walking, when each next step goes forward, the leg does not return to its original position. Jumping on a bench. 3 sets of 20 repetitions are enough. Reverse grip pull-ups. Great for working out the biceps and forearm. 5 times maximum. |
| Workout 2. Chest and back | Push-ups and parallel bars are used to train the chest. 5 sets of push-ups with a medium grip and 3 with a wide grip, 15 times each. Next, 4 sets of parallel bars, to the maximum. You can train your back at home with pull-ups. Do 4 approaches to the maximum of the regular version and 3 with a wide grip behind the head. |
| Workout 3: Shoulders and Triceps | Perform 4 sets of pull-ups, then medium-grip push-ups. This will work your shoulders. Number of repetitions - up to 20. Then move on to reverse push-ups and close grip. 4 sets of 1 repetition. |
Women can use the principle of circuit training. Several exercises are performed in a row, one after another. After this, the circle repeats. Alternatively, you can do squats, pull-ups, push-ups, then reverse push-ups and parallel bars. At the first stage this will be enough, then the program is complicated by new elements.
Can anyone take this program?
Although the workout program is positioned as suitable for beginners, it is still associated with quite serious loads. Therefore, some people are better off giving it up. So, what reasons are serious enough to forget about training (at least until they are eliminated):
- Any unhealed injuries - fractures, dislocations, sprains, concussions.
- Any diseases of bones and joints - arthritis, arthrosis, osteoporosis - all these diagnoses close the way to heavy loads.
- Any problems with the cardiovascular system - here you need not to go to the horizontal bars, but to see a doctor.
- Pregnancy - if you are pregnant, there are many more suitable workouts for you: from exercises with a ball to special classes in the pool, but not workout.
- It is also recommended to interrupt training if you become ill with anything accompanied by a high temperature.
Important! If you have the slightest doubt about your health, consult your doctor and, if necessary, undergo an examination/test before starting exercise. Workout is the path to health, not sick leave!
Motivation by the community
Communication is one of the main components of workout as a subculture. On the site, people not only train, but also talk, exchange experiences, encourage each other and just have fun.
There are no trainers in the workout. The main principle: everyone teaches everyone.
This collective approach is directly opposed to the individualism that reigns in fitness clubs and gyms. This is what helps workout become more and more popular every year.
With the 100-day workout program, you will have the opportunity to communicate with tens of thousands of other participants, not only online, but also during offline training.
More and more cities are organizing weekly gatherings of participants, where you can meet other athletes from your city, recharge with a positive atmosphere and make new acquaintances. Moreover, training sessions for participants are held not only during the program, but also after its completion. Continue to exercise outside at any time of the year, even in winter. In good company, your workout will never be boring.
On the Workout.su website you can check whether joint training will be held in your city.
What does the training scheme consist of?
Workout training is cyclical and progresses. When changing blocks, there is a qualitative jump in loads. Each workout is based on repetition of basic exercises with various variations and a planned increase in their number.
Preparation and warm-up
Before you begin the exercises, the body needs to be warmed up. This increases the efficiency of your efforts and reduces the risk of injury. As a warm-up, simple exercises familiar to us from school physical education lessons are suitable - bending, turning, bending the body, running in place. If possible, jump rope.
Basic block (49 days)
The basic block consists of a set of simple exercises performed sequentially. These are pull-ups and push-ups (exercises using your own weight), interspersed with squats. An example of a basic block exercise technique:
- Pull-up - hang on the bar with outstretched arms, rise, freeze, lower. Repeat.
- Squatting - legs slightly wider than shoulders, toes parallel or slightly apart, squat as you inhale, rise as you exhale, keeping your feet on the ground.
- Push-ups - lying down, arms slightly wider than shoulders, body extended in a straight line, lower and rise, bending your elbows.
Each week of the block consists of five days of exercise, one day of rest (chosen at your discretion) and one day of stretching (the final day is required). When following the instructions, you must strictly adhere to the following rules :
- The exercises must be performed perfectly. If it doesn’t work, take a break or reduce the load to a level at which it will work, namely, replace the exercise with an easier option, while doubling the amount.
- The number of repetitions is strictly the same. If it doesn’t work, see above.
- Between repetition circles there must be a pause for rest - strictly from half a minute to a minute.
Important! Upon completion of the exercises, you should not fall off your feet from fatigue. Always leave a reserve of strength.
Advanced block (42 days)
In the advanced block, the following innovations are added - circuit training is replaced by approaches, and basic exercises are performed in a more complex technique.
Example of changing the pattern : do all pull-ups - rest - all squats - rest - all push-ups - rest - all lunges.
It is important here to correctly calculate the increased load, so at the slightest sign that you cannot perform the proposed exercises, return to the techniques of the previous block.
Turbo (7 days)
The turbo block is carried out after the advanced one and is recommended for those who have coped with the previous one, are well accustomed to the loads and want to reach a new level. This is the block with the highest load, so if you can’t cope, don’t worry, you can just continue doing more familiar exercises.
Example of turbo block exercises: warm-up, “Rider” exercise, bringing breathing back to normal, followed by a set of three push-ups, two lunges (legs alternate) and pull-ups. Exercises should be repeated cyclically at a calm pace for 10–15 (depending on preparation) minutes.
Learn the correct technique for performing lunges with barbells and dumbbells.
Conclusion (2 days)
This stage is the end of the program. Each participant can continue to train independently, performing exercises from the basic or advanced blocks (depending on what loads they feel ready for).
At the end of the program, the results are necessarily summed up, which includes measuring the dynamics of each participant’s performance, as well as providing feedback to the organizers in order to refine and improve the next run of the workout.
Basic exercises for every day for beginner workout athletes
Training for beginners differs significantly from that of experienced athletes. At the first stage of training, it is necessary to work on ligaments, joints, and strengthen the body a little. Basic exercises recommended:
- pushups. Different positions of the arms and legs are used, but it is better to start with the classic version, when the arms and legs are on the same plane;
- squats. At the first stage, it is better to squat on two legs, without any weights;
- parallel bars push-ups. If the exercise is difficult, first it is better to work with the help of a belayer - the second person helps when climbing up, lifting the beginner by the legs;
- pull-ups. You can also get help if you can’t pull yourself up on your own.
At the first stage, you can perform these movements in 3-4 sets of up to 20 repetitions or use the circuit training method. You can also add running, jumping rope and other aerobic exercises to the program.
Be sure to watch: Gallery image with caption: Which muscle groups can be trained together in one day: rules and exercises Gallery image with caption: Details about Arnold Schwarzenegger's training: evolution and features at different stages Gallery image with caption: Warm-up before training: set of exercises before strength training to warm up all muscles Gallery image with caption: Post-workout recovery: the key to continued progress and muscle growth
Advantages and disadvantages of such a process
We already talked about the advantages of workout at the beginning: there is no need for financial expenses and the need to find a special place for training. However, this is precisely where the main disadvantages arise - exercising outside makes you dependent on the vagaries of the weather, because if it rains or snows, then training is not only problematic, but also dangerous.
Also, the fact that the program is based solely on personal enthusiasm carries the risk of at least not reaching the end, or even leaving the race at the start.
However, if you are determined to work on yourself, workout is a great opportunity to change for the better, because there are practically no objective obstacles that can be cited as self-justification.
Workout Sports and fitness Types of fitness
My own trainer and nutritionist
The peculiarity of the program is that all information is taken from reliable sources. There is no place here for the personal opinions of fitness gurus or old (“but definitely valid!”) secrets from the gym.
While working on the program, the “100-day workout” team collected information from more than a thousand sources, ranging from school textbooks on physics, chemistry and biology to the latest publications in foreign scientific journals. Then all this data was processed, structured and presented in an easy-to-read format.
So you will not just do squats and push-ups, but acquire a lot of new knowledge, think and reflect, experiment and test on yourself. Yes, it may be more difficult than mechanically following the trainer’s instructions, but you will not depend on subscriptions or the work schedule of fitness instructors.
This is the main value of the program. In the process of completing it, you become your own trainer and nutritionist, and after that you will be able to independently create a program, regulate loads and select nutrition.
Things to remember when starting the program
If full exercises are not possible, they are replaced with lighter versions. For example, Australian pull-ups, knee push-ups. Rest between circles to restore breathing is 30-60 seconds. If this is not possible within the specified time, it is necessary to reduce the number of repetitions. The concept of circuit training is to gradually increase the load and complicate the exercises performed. You should always listen to the inner feelings of your own body. This will help you master the basic skills and get a fit, healthy and beautiful body. Online, everyone can get acquainted with the training plan and feedback from participants in more detail.
Pro Tips
Professionals have different opinions about the effectiveness of workout. Some say that it will not be possible to achieve the results possible in the gym, others give examples of successful athletes who are in good shape and who only train with their own weight. However, everyone agrees that it is possible to tone your body, develop muscles, or lose weight.
Chris Luera, workout artist
A well-known workout athlete on the Internet claims that to develop strength, work on mass, or lose weight, your own body and available means are enough. Workout helped him build a figure that he is happy with, and he continues to work on increasing his strength and strength endurance. He advises you to pay attention not only to training, but also to your lifestyle in general, which includes your sports regimen and nutrition. In this case, the result will be even more impressive.
Adam Rau, workout artist
The workout artist from the Czech Republic also prefers working with his own weight and on horizontal bars with uneven bars. In his opinion, training with these equipment can be very effective and will help build mass and increase strength. Classes will allow you to be agile, your body will gain natural flexibility, and your health will only improve.
Valerie Waters, trainer
Trainer Valerie Waters has worked with many popular personalities and knows how to achieve success in the shortest possible time. She believes that you can work both in the gym and at home, it all depends on the athlete’s capabilities. Training must follow a predetermined plan; the regimen will play a fundamentally important role. Particular attention is paid to nutrition.
Basic principles
Each week of the program will contain:
- 5 days of full-time classes;
- 1 day of stretching;
- 1 day of rest (you can choose any day).
Training is carried out in a trouble-free mode. This means that you need to give your all during each approach approximately 80% percent, that is, do not squeeze all the juice out of yourself. Even after completing the last circle there should be some strength left. In this case, the muscles receive optimal load, and too high an intensity of exercise can lead to overtraining and depression.
The author focuses on the correct technique for performing each exercise, which is easy for beginners to master thanks to the videos included in the program.
Concept
The program is designed for beginners or those returning to classes after a break.
The main goal is to develop the habit of playing sports, improve the physical fitness and appearance of the athlete. A distinctive feature of the workout movement is its focus on theoretical knowledge. The authors are sincerely interested in ensuring that each participant approaches the training process headlong:
- Monitored the technique of performing movements (proper breathing, correct technique of performing exercises);
- He knew how to solve certain issues (how to reduce muscle cramps, how to gain weight, how to eliminate calluses when doing pull-ups);
- In the future, he could develop a training program himself that would meet his individual characteristics.
Also, much attention is paid to focusing on lifestyle changes: proper nutrition, time management, as well as motivation for personal growth.
To perform this set of exercises there is no need to go to the gym. You can study anywhere at a convenient time. The only condition is the presence of a horizontal bar.
