March 25, 2020
Workouts You Can Do From Home
By: Francheska Martinez. Franscheska is a movement and functional training coach in Austin, TX. She hosts bodyweight and kettlebell training workshops throughout the United States, focusing on fundamentals and technique. She also teaches online to connect with movers of all levels around the world. Find her on Instagram @franscheskafit.
When working out from home, the first thing that seems to come to mind is push ups, squats and planks. The good thing is, we can modify and spice up these common bodyweight exercises to get a killer full-body workout, no equipment required.
Here are 6 different bodyweight workouts that you can do in the comfort of your own home. The workout is broken into 2 seperate circuits, with the first one focusing just on the lower body. In the second circuit, we are going to hit the upper body and core!
With breaking up the circuits into lower and upper portions, this is going to allow you to focus on isolating those regions of the body to get stronger, and to build more muscle.
Remember to find a pace that works for your fitness level, and to always focus on proper form. Be sure to take adequate rest in between rounds so that we can get the most out of every set.
Let’s have fun!
At Home Workout Circuit: Lower Body
3 rounds | 45s rest between rounds
Lower Body Circuit Exercise 1: Stand Kneel Stand to High Knee x 10 reps each leg
Start in a standing position with a long spine and proud chest.
Step down into a half kneeling position, then bring both knees on the ground.
Come back up to standing.
From your standing position, step forward and drive the back knee up and forward.
Extend your hip, knee, and ankle in the high knee drive, the repeat.
Pro Tip: Start off slow to get the coordination down, then increase intensity.
Lower Body Circuit Exercise 2: Single Leg Glute Bridges x 10 reps each leg
Laying flat on your back, bring both feet as close as you can to your glutes.
Lift one foot up towards your chest, keeping the foot flexed.
Tuck your pelvis under and pull in your abs to initiate the movement.
Drive your foot into the ground as you squeeze your glutes and hamstrings.
Squeeze glutes and abs at the top, and control your descent after each rep.
Pro Tip: Be sure to not hyperextend your back by keeping your abs super tight the entire time.
Lower Body Circuit Exercise 3: Broad Jumps x 5-10 reps total
From a tall standing position, maintain a proud chest and long spine.
Hinge at the hips as you create tension in your hamstrings and glutes.
Instead of going for height, try to jump as far as you can forward.
Land softly, absorbing your impact.
Reset, coming back to standing after each jump, and repeat.
Pro Tip: Land with soft knees, and imagine you are landing on eggshells to land even softer.
At Home Workout Circuit: Upper Body
3 rounds | Rest as needed
Upper Body Circuit Exercise 1: Inverted Push Ups x 30 seconds
Begin in a downward dog position, with your hips high in the air.
Raise your heels as high as you can to shift your weight forward onto your upper body.
Pull your elbows back at 45º as you control your way down.
Bring your head in between your hands, then explosively push up.
Keep your spine long, and abs engaged throughout this movement
Pro Tip: Use your breath! Inhale as you come down, then exhale as you press up.
Upper Body Circuit Exercise 2: Beast Crawls x 30 seconds
Raise your hips up towards the ceiling with a soft bend in your knees.
Maintain a long spine, and pull your abs in towards your spine.
Crawl lifting your opposite hand and opposite foot at the same time.
Try keeping your arms as straight as possible.
Keep your hips high and try to minimize any swaying in your body.
Pro Tip: Try to lift and land your opposite limbs at the same time.
Upper Body Circuit Exercise 3: Star Planks x 30 seconds each side
Start on your side with your elbow on the ground.
Press your forearm into the ground, pulling your shoulders down and back.
Drive the edge of your base foot off the ground, squeezing your glutes.
Maintain a long spine and tight core the entire time.
Keep your hips and shoulders squared.
Repeat on the other side.
Pro Tip: As you press your forearm into the ground, imagine trying to create space in your shoulder girdle.