3 At-Home Workouts You Can Actually Make Happen This Year
January…we meet again. It’s that time of year when we set the best of intentions to “finally get back to the gym” or “start working out for real this time.” We impulsively sign up for a gym membership we’re now tied into for the year, but can’t find the time to go, or more likely don’t know what to do when we get there.
Sound familiar? Yeah, I’d been there too many times before I began my career as a full-time fitness professional. I was both intimidated by gyms and couldn’t stick to a routine of getting there consistently. It wasn’t until I had the education and experience that I realized the many things you can do from the comfort of your own living room! Now when designing programs for my clients, I love to provide them with at-home or on the go workouts so they can stick to their routines no matter what their day looks like.
Grab some water, turn on the pump-up jams, and get ready to sweat! Be sure to warm up for about 5 minutes prior to starting any workout through cardio or dynamic stretches (lunges, forward kicks, arm circles, etc.).
Join me in trying these simple but super effective at home workouts!
1. Body by Gravity
Perform each exercise for 45 seconds followed by 15 seconds rest. Repeat for a total of 3-5 sets. Includes cardio + strength.
- Squat Thrust to Push-Up
- Super Man Row
- Mountain Climbers
- Curtsy Lunge Leg Lift x Side Lunge (each side)
- 1 Push-Up Plank x 2 Plank Jack
- Straight Leg Bicycles
2. Band to the Bone
Invest in a resistance band or tubing. Either will work just fine for this workout, and you can easily store it or pack it in suitcase! This Interchangeable Exercise Resistance Band is great and so is the Tribe Resistence Band Set for starting out.
Perform each exercise for 10-15 reps. Repeat for a total of 2-3 sets. Includes strength training only.
- Squat to Overhead Press
- Bent Over Row
- Chest Fly
- Oblique Twists (each side)
- Lateral Walks with Upright Row
- Lunge with Bicep Curl (each leg)
3. Booty & Core Galore
Using sliders will definitely get you sore in all the right places. Everyone wants killer buns and abs, right? You can also use a towel, paper plate, or something of the sort as long as you have a hard floor surface to work with. I like the Slide Board Booties by Obsidian or Elite Sportz Exercise Sliders.
Perform each exercise for 45 seconds followed by 15 seconds rest. Repeat exercise for a total of 2-3 sets. Includes cardio + strength.
- Sliding Burpees
- Side Lunge (each side)
- Reverse Lunge (each side)
- Mountain Climbers
- Hamstring Curls
- Plank Knee Tuck to Pike
Perhaps my most valued workout investment, especially when it comes to working out at home, is my MYZONE heart rate monitor. It allows me to physically see when I’m not quite working hard enough and need to kick it up a notch verses when I may be pushing a little too hard. I can wear it wherever I go and whenever I work out!
Another plus, l get a full summary of my workout with a nice visual that includes peak heart rate, average effort, and total calories burned. Any wearable technology can be helpful to hold yourself accountable for your own activity. However, when it comes to heart rate tracking, chest straps tend to win on accuracy over wrist devices.
Let’s face it. We’re all busy—there’s work to be done, people to please, and bills to pay. We look for shortcuts to make our lives easier wherever we can. Why not maximize your time by getting your exercise in at home? Not only will you save yourself travel time, but skipping expensive classes and gym fees will leave room in your budget to treat yo’self in other ways! Yes girl, go ahead and update that spring wardrobe.
Try out these workouts and tag me @chelseallegra + @Keep so we can see you working hard this year!