6 At-Home Workouts To Keep You Fighting Fit

Want to get fit inside the comfort of your own home? You are just in luck because we have workouts you can accomplish every day.

Beginner Bodyweight Workout 

• Bodyweight squats: 20 reps
• Push-ups: 10 reps
• Walking lunges:10 each leg
• Dumbbell rows(using a gallon milk jug or another weight): 10 each arm.
• Plank: 15 seconds
• Jumping Jacks: 30 reps

This is called “circuit training,” with the goal being to run through the workout sequence once, then again, then again. With minimal breaks in between.

If the beginner at-home workout above is too easy for you, try the

Advanced Bodyweight Workout

• One-legged squats – 10 each side [warning: super-difficult, only attempt if you’re in good enough shape]
• Bodyweight squats: 20 reps
• Walking lunges: 20 reps (10 each leg)
• Jump step-ups: 20 reps (10 each leg)
• Pull-ups: 10 reps [or inverted bodyweight rows]
• Dips : 10 reps
• Inverted bodyweight rows with underhand grip: 10 reps
• Push-ups: 10 reps
• Plank: 30 seconds

PLP

Why not try a PLP programme? This stands for pull-ups, lunges and push-ups. That is all you do. This workout may not bring a lot of visual difference but mentally and physically you will feel stronger. The original plan is to do this consecutively for 60 days. But you can choose your own goal.

There are two versions:

1. If you can do 10 straight pull ups: Start day 1 with 10 reps of each.
2. If you cannot do 10 straight pull ups: Start day 1 with 1 rep of each.

Day 1:

• Pull-ups: 10 reps
• Push-ups: 10 reps
• Lunges: 10 reps (each leg)

Day 2:

• Pull-ups: 11 reps
• Push-ups: 11 reps
• Lunges: 11 reps (each leg)

Day 3:

• Pull-ups: 12 reps
• Push-ups: 12 reps
• Lunges: 12 reps (each leg)

and so on….

Ab attack

Do each exercise for 30 seconds. Move quickly from one move to the next and avoid resting in between. (If you need to take a break, though, that’s totally fine, particularly if taking a break will ensure that you doing each move with proper form.) Do three rounds, or four if you’re up to it.

• Dead Bug: 30 seconds
• Forearm Plank Rock: 30 seconds
• Plank Up-Down: 30 seconds
• Lateral Plank Walk: 30 seconds
• Bird Dog Crunch: 30 seconds

Booty-licious

Do 2-4 rounds of Circuit 1, resting up to 30 seconds (as needed) between each round. After 2-4 rounds, rest up to 1 minute. Then, do 2-4 rounds of Circuit 2, again, resting up to 30 seconds (as needed) between each round.

Circuit #1:

• Frog Bridges — 30 seconds
• Side Plank Clams — 30 seconds each side

Circuit #2:

• Bird Dog Crunches — 30 seconds each side
• Straight Leg Fire Hydrants — 30 seconds each side

Been sitting all day? Your back will thank you later

You will need one pair of heavier dumbbells (for the first two exercises) and a lighter pair (for the last three exercises). You can also use household equipment like water bottles or jugs, laundry detergent bottles, or soup cans.

Exercises

Triset

• Single-Arm Row
• Bent-Over Row
• Rear-Delt Fly

Superset

• Renegade Row
• Alternating Biceps Curl

What workout are you going to try?

See more:

• 7 ways to stick to your weightloss goals 
• Fitspo with your furry bestie 
• Are you wearing the right sized sports bra 

Written by Sophia Ivory

Curly hair and she don’t care, this stylish babe plays by her own rules. With a love for dance and all things body positive, you’ll usually find her searching out the latest fashion trends and digging through local thrift stores. Word of warning, don’t bring your dachshund around her, she’ll want to keep it.

Check out her Instagram for all things goals! @sophiaivory