At-Home Workouts

Hey everyone!

While we’re all stuck at home, here’s a Home Workout Program designed to keep you training with body weight exercises that are both good for you and challenge your fitness level.  No equipment is necessary but you may want a mat and a timer app on your phone. The program is very modifiable, and therefore should be good for the beginners to the more advanced.

The exercises are listed in circuits of 5 exercises. You can focus on just one circuit for multiple rounds or do two circuits at a time for a longer, harder workout. Try to limit how much you rest between exercises/rounds. Use a timer app on your phone if/when necessary. Along with the workouts there are two short videos to demonstrate the exercises.

Workout #1: Isometrics – holding each exercise for 20-60 seconds

  1. Squat – Iso
  2. Pushup – Iso
  3. Split Squat – Iso
  4. Prone Superman – Iso
  5. Plank

Workout #1 (pt.2): Isometrics – holding each exercise for 20-60 seconds

  1. Wall Squat
  2. Glute Bridge – Iso
  3. Bird Dog – Iso
  4. Chin-up Hangs or Rows
  5. SL RDLs – Iso (Toe Touch)

Workout #2:   1-4 sets x 5-15 reps

  1. SL Squats (rear foot elevated)
  2. Pullups or Rows
  3. Lunges – walking
  4. Pushups
  5. Reverse Crunches

Workout #2 (pt.2):  1-4 sets x 5-15 reps

  1. Lateral Lunges
  2. Side Plank Leg Lifts
  3. Step Ups
  4. Iron Cross (Floor Wipers)
  5. Squats

Workout #3: HIIT (:20 on, :10 off x 2-6 rounds)

  1. Mountain Climbers
  2. Pushup position,  Alternating shoulder taps
  3. Squat Jumps
  4. Hanging Leg Raises or Reverse Crunches
  5. Single Leg Broad Jumps – stick the landings!

Workout #3 (pt.2): HIIT (:20 on, :10 off x 2-6 rounds)

  1. Burpees
  2. Seated Floor Taps
  3. Jump Lunges
  4. Pullups or Rows
  5. Ice Skaters

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