This workout is perfect because it’s designed for home, and you don’t need any equipment. This blog post gives clear instructions and explains exactly what to do.
It’s a follow-along style workout, making it easy to participate. The exercises are varied to work different parts of your body.
Warm-up (Dynamic Warm-up)
Arm Circles (Forward and Backward):
Start with arm circles to get your shoulders ready. Do forward circles and then backward circles.
How to perform:
Stand with your feet shoulder-width apart, arms out to the sides. Make small circles with your arms, gradually making them bigger. Switch direction after a bit.
Leg Swings (Forward and Backward):
Next, move to leg swings to warm up your hips and legs. Swing one leg forward and backward, and then do the same with the other leg.
How to perform:
Stand near something to hold onto for balance, like a wall or chair. Swing one leg forward and backward in a controlled way, keeping your core tight. Then, switch legs.
Torso Twists:
After that, do torso twists to get your core and back moving.
How to perform:
Stand with your feet shoulder-width apart, bending your arms at the elbows with your hands near your shoulders. Twist your upper body from side to side, keeping your feet still and your core engaged.
High Knees (Light Cardio):
To get your heart rate up a little, do some high knees.
How to perform:
Stand with your feet hip-width apart. Bring one knee up towards your chest, quickly switching to the other knee. Keep it light and focus on lifting your knees high.
Butt Kicks (Light Cardio):
More light cardio to warm up your legs even more with butt kicks.
How to perform:
Standing with feet hip-width apart, kick your heels back towards your butt, switching legs back and forth, keeping it light.
Dynamic Hamstring Stretch:
To stretch out your hamstrings, do a dynamic stretch, reaching down towards your toes with slightly bent knees and then standing back up.
How to perform:
Stand with your feet hip-width apart, knees a little bent. Bend at your hips and reach for your toes. Come back up, using your glutes, and repeat this in a smooth motion.
Upper Body Workout
Push-Ups (Knee Push-Ups Variation):
For upper body, start with push-ups, using the knee push-up version to make it a bit easier.
How to perform:
Get into a plank position first, and then lower your knees to the floor. Put your hands shoulder-width apart, fingers forward. Then, lower your chest down, keeping your body straight from your head to your knees, and push back up.
Inchworms:
These are great because they work shoulders, core, and legs all at once!
How to perform:
Stand with your feet hip-width apart. Bend over and put your hands on the floor. Walk your hands forward into a plank. After that, walk your feet towards your hands, trying to keep your legs straight. Then, stand up again.
Plank Shoulder Taps:
To work on core and shoulder stability, do plank shoulder taps.
How to perform:
Starting in a plank, keeping your body straight from head to heels, tighten your core. Then, tap your right shoulder with your left hand, and then your left shoulder with your right hand, switching sides. Try to keep your hips still.
Tricep Dips (using floor):
For your triceps, use the floor for dips.
How to perform:
Sit on the floor, bend your knees, and put your feet flat. Placing your hands behind you, fingers pointing towards your feet, lift your hips off the floor. Then, bending your elbows, lower your hips towards the floor and push back up by straightening your arms.
Superman:
To work your lower back and the back of your shoulders, do Supermans.
How to perform:
Lie face down on the floor, arms and legs straight out. Tightening your lower back and glutes, lift your arms, chest, and legs off the floor at the same time. Hold for a moment and then lower back down.
Lower Body Workout
Squats:
For lower body, start with squats, a really good all-around leg exercise.
How to perform:
Stand with your feet shoulder-width apart. Then, lower your hips like you’re sitting in a chair, keeping your back straight and chest up. Make sure your knees are over your toes and then stand back up.
Lunges (Alternating):
Lunges are next, good for legs and balance.
How to perform:
Stand with your feet hip-width apart. Step forward with one leg, bending both knees to 90 degrees, making sure your front knee is over your ankle and your back knee doesn’t touch the floor. Then, push off your front foot to stand back up and switch legs.
Glute Bridges:
To really work your glutes and hamstrings, do glute bridges.
How to perform:
Lie on your back, bend your knees, and put your feet flat, hip-width apart. Arms by your sides. Then, tighten your glutes and lift your hips up until your body is straight from your shoulders to your knees. Squeeze your glutes at the top and lower back down.
Calf Raises:
For your calves, do calf raises.
How to perform:
Standing with your feet flat, rise up onto your toes, lifting your heels as high as you can. Hold for a second, then lower your heels back down.
Single Leg Deadlifts (Alternating):
These are tricky but great for balance and legs!
How to perform:
Stand on one leg, with a slight bend in your knee. Then, hinge at your hips, extending the other leg straight back for balance. Reach your hands towards the floor, keeping your back straight, and then come back up, using your glutes. Switch legs.
Core Workout
Plank:
For core strength, hold a plank.
How to perform:
Get into a plank position, resting on your forearms or hands, keeping your body in a straight line. Tighten your core, glutes, and legs and hold steady.
Crunches:
To work your upper abs, do crunches.
How to perform:
Lying on your back with knees bent and feet flat, hands behind your head or across your chest, tighten your abs and lift your head and shoulders up, curling towards your knees, then lower back down slowly.
Leg Raises:
For lower abs, leg raises are good.
How to perform:
Lying on your back with legs straight, arms by your sides or under your butt for support, tighten your lower abs and lift your legs straight up. Then, lower them slowly.
Russian Twists:
To work the sides of your core, Russian twists.
How to perform:
Sitting on the floor, knees bent, feet slightly off the ground (or on the ground to make it easier), lean back a bit, keeping your back straight. Then, twist from side to side, touching your hands to the floor on each side.
Bicycle Crunches:
These work all parts of your abs!
How to perform:
Lying on your back, hands behind your head, bring your knees towards your chest. Then, straighten one leg out while twisting to bring the opposite elbow to the bent knee, like pedaling a bike.
HIIT Finisher (High Intensity Interval Training)
Jumping Jacks:
To really get your heart pumping at the end, do jumping jacks.
How to perform:
Starting with feet together and arms at your sides, jump your feet out wide and raise your arms overhead at the same time. Then, jump back to the start, repeating quickly.
Burpees:
Burpees are tough but effective for full body HIIT.
How to perform:
From standing, squat down, put your hands on the floor, kick your feet back to a plank, do a push-up (if you can!), jump your feet back to your hands, and then jump up in the air, reaching your arms overhead.
Mountain Climbers:
More cardio and core work with mountain climbers.
How to perform:
Starting in a plank, bring one knee to your chest, then quickly switch to the other knee, like running in place in a plank. Keep your core tight.
Cool-down & Stretch
Finally, cool-down stretches! Hold each stretch to relax your muscles. These stretches are important after working out. Focus on stretching:
- Hamstrings
- Quadriceps
- Glutes
- Chest
- Shoulders
- Triceps
Important Considerations:
Apart from using different grades of olive oil, other types of natural oils to make a protein shake are:
- Form over Speed: It’s all about doing it right, not fast. Good form is key to avoid getting hurt and to get the most out of each exercise.
- Modifications: It’s okay to change things up if needed. Like, doing push-ups on knees is a good way to make them easier.
- Listen to Your Body: Definitely pay attention to how you feel and take breaks when you need them. And drink water!
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
