We all live busy lives; most would agree it would be ideal if we could go to the gym everyday with a kick ass trainer or attend a class. BUT sometimes that not realistic. I know it may feel a little less motivating to do a workout at home but there are a LOT of bonuses for doing a home workout!
- You don't have to worry about people taking your equipment
- No one to make you feel uncomfortable or anyone you have to impress
- You are the DJ! I hate it when I go to the gym and there is a weird station that isn't motivating. So put on whatever you want that get you ready to rock!
- Who cares what you wear! Put on whatever you want! Sometimes when I workout at home I don't even wear shoes, or I stay in my Pjs!
- You get to shower and eat your recovery meal in the comfort of your own home!
- You don't have to carry your gym clothes with you! This is one I REALLY like. If you live in New York or in a city where you rely on public transit it makes such a big difference to not have to carry and extra bag.
When I am working out at home I get the music pumping, have my water close by, clear the space and HAVE fun! Here are my 5 easy workouts you can do at home that will get you sweaty and ready to concur or unwind your day!
Each workout there are modification so don't worry if you don't have equipment, have injuries or want to make it more intense or less intense. You can do these movements without weight OR fill up a big ass water bottle! Not every workout needs to involve the weights, just use your body!
Hope you enjoy your workouts, let me know which ones you do and what your time or score was for the workout! Remember to always spend time warming up and cooling down. I recommend spending a min of 5 mins warming up and cooling down. Not sure what to do? Check out my full body warm up here! Check out my full body cool down here!
Workout #1
10>1
Starting with 10 repetitions with all of the movements below, then 9, then 8.. all the way down to 1.
- Burpees
- Air squats
- Shoulder taps
- Push Ups
- Jumping Lunges
- Weighted Sit Ups
Tips from your trainer:
Burpees- make sure you get your chest to hit the ground each time and jump your feet all the way into your hands. Keep you abs tight to protect your back. If you back it a bit tight or you need to turn the volume down on this movement just jump into a plank but make sure your hips don't drop lower than your shoulders.
- Air squats- Keep your weight in your heals, sit back as if you were sitting in a chair. Unsure if you are keeping good form? Get a low seat and out it under your butt. Ideally get your hips inline or below the line of your knees so you are using the full range of motion. Keep your chest tall and belly tight!
- Shoulder taps- hips in line with your shoulders and do your best to keep your hips still and not moving from side to side. If you need to drop to your knees to modify GO for it! count these as double; touch both shoulders as ONE rep.
- Push Ups- Again, hips in line with shoulders and tummy tight! If you need to drop down onto your knees you can! Try and get your chest to touch the floor and elbows go back (not side).
- Jumping Lunges- This is also a two for one; do both legs and count as 1 rep. Allow your back knee to kiss the ground! If you need to turn the volume down (less intensity) step instead of jumping.
- Weighted sit ups- If you don't have wight not to worry, its just as challenging without. These sit ups are butterfly style! Doing sit ups this way helps you use your lower abs more without relying on the hip flexors. If you have a weight hold it at your chest. Make sure your shoulders get stacked over your hips each time!
- The last few rounds, reps 3-1 is going to go by fast. Looking for something more intense? REALLY push the pace try and string all movements together without pausing!!!
Workout #2
Chipper!!
Chipper is my favorite kind of workout because it really keeps me motivated to move quickly!! Go through all of the movements as fast as you can! One round and you must finish all reps before moving onto the next.
- 3 min run
- 60 Kettlebell swings
- 50 Leg Lifts
- 40 Jump Rope
- 30 Globet Squats
- 20 Burpees
- 10 Push Ups
- 3 min Plank
Tips from your trainer:
- 3 min run- Don't like to run.... suck it up its 3 mins! But really, no one has ever died from running for 3 mins. Typically when you don't want to do something it means it's good for you, it will make you stronger! If you can't run you can do some other kind of cardio, bike, row, jumping jacks, jump rope, burpees. Get creative!
- 60 Russian Kettlebell swings- Kettlebell swings are for your hamstrings and glutes, not your back! If your back hurts you are doing the movement incorrectly. Make sure your back stays straight and you are keeping your abs and butt tight! Hinge at your hips NOT at your back. If you don't have a kettlebell do lunges (30 on one leg and 30 on the other). want to make it harder? lift your front heal off of the ground!
- 50 Leg Lifts- Pull your belly button in and down to the floor. Keep you low back on the floor the WHOLE time. As you lower your legs only go as low as you can while keeping the low back on the floor. Try putting a pen cap under your low back and smash it to the ground the whole time!
- 40 jump rope- Don't have a jump rope? Pretend! keep your elbows in and keep your inner thighs tights. Try and jump on your toes and two feet at a time. If you have double-unders (the jump rope goes under twice with each single jump) crush them out! If not do 80 singles jumping as HIGH as you can! Or do 40 double-under attempts, who cares if you trip!
- 30 Globet Squats- Just like an air squat but hold weight at your chest. Don't have weight, do air squats!
- 20 Burpees- make sure you get your chest to hit the ground each time and jump your feet all the way into your hands. Keep you abs tight to protect your back. If you back it a bit tight or you need to turn the volume down on this movement just jump into a plank but make sure your hips don't drop lower than your shoulders.
- 10 Push Ups - Hips in line with shoulders and tummy tight! If you need to drop down onto your knees you can! Try and get your chest to touch the floor and elbows go back (not side).
- 3 min Plank- keep your shoulders stacked over your wrists and your hips in line with your shoulders. Pull your bellybutton into your spine. If you need to take breaks the time pauses so you do the full 3 mins in plank.
Workout #3
Quick, Simple, SWEATY, no equipment needed EMOM
16 Every Minute On The Minute
- Even minutes: do as many burpees as you can!
- Odd minutes: Rest
Tips from your trainer:
- I can already hear the "Hell No!" BUT it is fast and efficient workout. PLUS you get a full 60 seconds of rest! Remember if you hate it it is good for you! Burpees are SO effective as they work SO many muscle groups at the same time!
- Stay positive, remember the Little Engine didn't get up the hill by saying "I think I can't". Tell yourself you can! We both know you can!
- Keep track of how many burpees you do each minute. Try and do the same number each time!
Workout #4
Annie!
This is a crossfit benchmark workout that is fast, sweaty and GREAT for the core. When I have a short time to do a workout my go to is Annie. Nothing gets my core sore like this girl! Do all reps of double-unders before moving on to 50 reps of sit ups until you get to 10.
- 50,40,30,20,10 reps of
- Double Unders
- Sit Ups
Tips from your trainer:
Double-Unders- Don't have a jump rope? Pretend! keep your elbows in and keep your inner thighs tights. Jump on your toes and two feet at a time. If you have double-unders (the jump rope goes under twice with each single jump) crush them out! If not do double reps of singles jumps (100,80,60,40,20) as HIGH as you can! Or do double-under attempts, who cares if you trip!
Sit ups- These sit ups are butterfly style! Doing sit ups this way helps you use your lower abs more without relying on the hip flexors.
Why is it called Annie? Check it out here.
Workout #5
25 Minute AMRAP
As Many Rounds As Possible; do as many rounds as you can in 25 mins!
- 10 Push Ups
- 20 V Ups
- 30 Alternating Backwards Lunge
Tips from your trainer:
Push Ups - Hips in line with shoulders and tummy tight! If you need to drop down onto your knees you can! Try and get your chest to touch the floor and elbows go back (not side).
- V Ups- Lay flat on your back arms and leg extend long. Lift onto your tail bone as your reach up and touch your toes. Pull your bellybutton in and do your best to keep your arms in line with your ears the whole time. If you need to turn down the volume to leg lifts.
- Alternating Backwards Lunge-Each step backwards counts as one rep. As you step back allow your knee to kiss the ground! If you want to turn the volume up jump!