Try This Amazing Home Workout Today! A Simple Way to Get (or Stay) in Shape.

Sometimes life gets busy, and you can’t drive to the gym, workout for an hour, and drive back home. For some people, this is the hardest part of training – not the exercise itself, but merely going to the gym.

I completely understand. It’s normal to want to stay in the comfort of your home. However, this is not an excuse not to train at all!

There are many different workouts you can do at home and still achieve your desired result – a leaner physique, more curves, or just a healthier lifestyle.

Today, I will share with you one of my favorite workouts you can do at home (or pretty much everywhere else). You don’t need any equipment to perform it, only to put in the work.

If you have any injuries, illnesses or pains, talk to your doctor before you start using this workout.

If you don’t have any of that, you’re free to try it out.

Let’s get right into the workout.

Beginner: Do this circuit 1 time – 11 min and 30 sec

Intermediate: Do this circuit 2 times – 23 min

Advanced: Do this circuit 3 times – 34 min and 30 sec

Note: To perform intervals download an app like Interval Time which tracks your time and set up the number of intervals you will need (including the rest periods). If you find this easy, feel free to adjust the workout according to your fitness level.

Let’s challenge ourselves.

Warm-up Jumping Jacks – 60 sec

How To:

1. Start by standing with your legs straight and your arms to your sides.  
2. Jump up and spread your feet beyond hip-width apart while bringing your arms above your head, almost touching.  
3. Jump again, lower your arms and bring your legs together. Return to your starting position.

Push-ups – 30 sec

How To:

1. When you’re down to the ground, set your hands at a distance slightly wider than shoulder-width apart.
2. Your body should be in a straight line – from the top of your head down to your heels. Your butt shouldn’t be sticking way up in the air.
3. Your head should be slightly ahead of you, not straight down.
4. Steady lower yourself until your elbows are at 90 degrees or smaller. Pause when your chest touches the floor and explode back to your starting position.
5. Just move your chest and lower back together, as one unit and do as many reps as you can.

Dips – 30 sec

How To:

1. Use a single chair and sit on its edge.
2. With both palms on the seat of the chair behind you, extend your legs in front of the chair.
3. Suspend your body by your hands, then dip in front of the chair (with your feet still on the floor.

Triceps Push-ups – 30 sec

How To:

1. Lie on the floor face down and place your hands closer than shoulder-width apart for a close hand position.
2. Lower your body until your chest almost touches the floor as you inhale.
3. Using your triceps, bring yourself back at your starting position and squeeze your chest. Perform the movement, and at the same time, breathe out.

Superman – 30 sec

How To:

1. Lie face down with your arms and legs extended out straight. Your palms and the tops of your feet should be face downward.
2. Lift your arms and legs off the floor. Make sure you stay straight while keeping your core in place. Think of yourself as Superman as he stretches out as he flies.
3. Hold this position for 30 sec and return to your starting position.

Squats – 30 sec

How To:

1. Stand with your feet slightly wider than hip-width apart, with your toes turned slightly outward. Brace your abs to engage your core.
2. Inhale and initiate the movement by hinging at the hips first, then bend your knees to lower into a squat position until your thighs are parallel or almost parallel to the floor, your heels begin to lift off the floor, or your torso starts to round or flex forward.
3. Exhale and press with your legs down, returning to your starting position.

1 min rest

Bulgarian Split Squat – 30 sec per leg

How To:

1. Use your couch, chair or any other contraption in which you can rest your foot on – it needs to be above knee height.
2. Get into a forward lunge position with your torso upright, core braced, and hips square to your body, with your back foot elevated on the couch. Your leading leg should be half a meter or so in front of the sofa. The closer you are to the couch, the more emphasis you will put on your quads. However, keep in mind that if you’re too close, you might experience knee pain.
3. Lower yourself until your front thigh is almost horizontal, keeping your knee in line with your foot. Don’t let your front knee travel beyond your toes.
4. Drive up through your front heel back to the starting position, keeping your movements measured.

Glute Bridge – 30 sec

How To:

1. Start by lying flat on the floor with your legs extended and your arms by your sides.
2. Bend your knees, so your feet are flat on the floor, about a hip-width apart. Your spine should be resting on the floor in a neutral position.
3. Lift your hips to the ceiling as you continue to engage your core and flex your glutes to raise your hips. Pause for a second or two, keeping your neutral back position and return to your starting position.

Crunches – 30 sec

How To:

1. Lie with your back on the floor and bend your knees, so your feet are flat on the floor.
2. Cross your arms in front of your chest or your fingertips behind of your neck or head. Whatever feels comfortable for you.
3. Lift your shoulder blades with a slow, controlled motion. Inhale, then exhale as you engage your abs and raise your torso. Once your shoulders are raised, hold your position for a second or two.
4. Lower yourself back to your starting position with slowed controlled motion.

Plank – 30 sec

How To:

1. Lie face down with your forearms on the floor and your elbows directly beneath your shoulders. Keep your feet flexed with the bottoms of your toes on the floor.
2. Clasp your hands in front of your face, so your forearms make an inverted “V”.
3. Rise on your toes, so only your forearms and toes touch the floor. Your body should hover a few inches off the floor in a straight line from shoulders to feet.
4. Draw your navel toward your spine and tighten your buttocks. Look at the floor to keep your head in a neutral position and breathe normally.
5. Hold this position for 30 seconds and lower yourself slowly back on the floor.

1 min rest

Push-ups – 30 sec

Triceps Push-ups – 30 sec

Squats – 30 sec

Superman – 30 sec

Crunches – 30 sec

Finisher – Wall Sit – 60 sec

How To:

1. Your back should be flat against the wall.
2. Set your feet about shoulder-width apart and then about 2ft out from the wall.
3. Slide your back down the wall, bending your legs until they’re in a 90-degree angle. Your knees should be directly above your ankles.
4. HOLD your position for as long as you can, while contracting your abs.

Conclusion

I created this workout as a simple way to eliminate all excuses and to show you that you can train hard even at home!

I hope you try this training, as I guarantee you can get a lot out of it – a feeling you might not even be able to achieve in the gym!

You can do it from three to six days a week, depending on your current fitness level.

Train hard and let’s become our best selves in 2019.

Talk to you soon,

Ally

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