Not everyone can get to the gym. This is a simple 3 day per week workout program that you can integrate into your week that is sustainable. The goal here is to start out with not much more than 30 minutes.
If you are going to work out from home, here is a list of the equipment I recommend you pick up or adapt for home workouts:
- Backpack that can handle some weight and be comfortable. Instead of buying weights, just stuff the bag with books or anything with weight.
- Kettlebell or dumbbell that you can lift with a straight arm that causes no pain. Depending on your strength level anywhere between 10lbs to 20lbs. This can be obtained from many big box or sporting goods stores for somewhere around $1 to $1.50 per lb.
In all of the following workouts, concentrate on form over amount of weight. It is far better to have a high number of well formed repetitions with lower weight rather than high amount of weight with fewer or sloppy repetitions that could lead to injury.
Injuries will set you back. Avoid injuries, take it slow and be very conscious about your your body movements.
To start out, do the Core Exercises, with at least 3-Sets each. Target 20 to 30 minutes of workout and minimize how long you rest. The following list is broken down into three days.
Day 1 – Chest and Triceps
Chair Dips – 8 to 12 repetitions
Primary Muscles worked: Triceps
Ensure that your thumbs are turn out and do not allow your shoulders to go forward.
Easy – Feet on the floor, hands on the chair
Challenge by raising your feet onto another chair or bench and further increase the challenge by adding weight in your lap or back.
Standard Push Ups – 20 to 40 repetitions
Decline Push Ups – 20 to 40 repetitions
Incline Push Ups – 20 to 40 repetitions
Blast Off Push Ups – 10 to 15 repetitions
Push Up Jack – 10 to 15 repetitions
Push Up Knee to Elbow – 12 to 18 repetitions
One-Arm Push Up – 5 to 10 repetitions
Close Arm / Diamond Push Up – 12 to 24 repetitions
Day 2 – Shoulders, Back and Biceps
Lateral Raise – 8 to 16 repetitions
Lateral Raise to Front – 8 to 16 repetitions
Bent Over Row – 8 to 16 repetitions
Bent Over Lateral Raise – 8 to 16 repetitions
Curls – 6 to 12 repetitions
Hand Stand Push Ups
Forward Grip Pull Ups
Reverse Grip Pull Ups
Neutral Grip Pull Ups
Day 3 – Legs and Core
Calf Raise Plie ‘
Hanging Leg Lift
Toe to Bar