A Week of At-Home Workouts
Like many, I am not quite comfortable heading back into the gym to get my workouts done, but I am very much so committed to pushing towards seeing my physical growth still. Aside from learning how to eat, learning how to get gym results from home is crucial to growing past a fitness plateau and/or lack of motivation. Over the last year or so of my at home fitness journey, I have accumulated a few workout that require little to no equipment and are worthy of a great sweat.
As a bit of a disclaimer, I am not a professional. Most of these workout have been an effective sweat and strain on my muscles to help me reach my fitness goals. Everyone’s goals are individualized and specific to their body and relative health. Try each exercise at your own risk.
Now, for equipment, at most you will need access to the outdoors (track, neighborhood with save walking paths, trail, etc.), light weights (I own 2-10lb., 2-2lb., and a 20lb.), shorter resistance bands (I use these ones linked from amazon), and a mat of some kind (I use the mat for standing from my kitchen. I just keep it wiped down).
Also, I tailor my workouts weekly based on what I feel my body needs, not a strict schedule. While this is a full week of workouts, it’s not a schedule that suits every week. I diversity my workouts, workout styles, and primary focuses based on my desired results and goals.
This week, I’m coming out of a two week glute and ab focused fitness challenge (review coming soon). As a result, I’m giving these areas adequate time to rebuild, while not losing my progress. To do this, I’m starting this week off with little to no lower body and isolated abs, but will reintroduce them as the week progresses.
Monday: Cardio and Upper Body
I would traditionally start with a warmup, but this video includes a great warm-up and workout attached to start the workout.
To conclude this workout, I’m doing this 15 minute chest-focused upper body workout:
https://www.instagram.com/p/CI8VRzWJvs-/?igshid=y9w50qllgv2i
Tuesday: FULL BODY Workout
Tuesdays I typically have more time to workout (about an hour). I would traditionally go for a run or walk outside to enjoy some sun, but my forecast predicts rains, so I’ll be doing this 1 hour full body chair workout.
If you are a beginner, I am aware that an hour workout might be tough. Even though this workout has modifications, it is still a challenge for me. As an alternative, I recommend starting with this lower impact warm up and doing this 30 minute full body workout.
Wednesday: Cardio and Active Recovery
Wednesday's forecast is all clear for me, so I’ll be starting with a 30-minute run. If you are not strong enough to run, I recommend starting with the C25K app for iPhone and Android. Start with the first workout. You may not be able to finish it the first time. Do what you can. If you are not used to exercising daily, I recommend skipping the cardio altogether. Take this day as a sufficient rest to finish the week. If a 30-minute run is too easy for you, amp up the workout by doing sprint intervals for 2 minutes on and 1 minute off for 30 minutes. If you are not able to do the cardio outdoors or do not have access to a treadmill indoors, this 15-minute hip-hop Zumba will get your heart rate going.
After my cardio, I will take ample time to stretch. If you did not do cardio, this active recovery stretching sequence is great. I recommend doing it two times.
If you did get your cardio in, take your time through this 10-minute effective stretching cool down.
Thursday: Full Body (Lower Body intense) HIIT
I always like to push hard on Thursdays. So I recommend starting with a good warm-up similar to the one I linked above. After, I will be doing a high-intensity Tabata workout. This is quite fun and seemingly innocent but be prepared for the burn (Don’t say I didn’t warn you).
This workout is quite intense, so if you are looking for something a bit lower impact, try this full body low impact workout here:
Both these workouts come with a sort of small cool down, but this cool down is a more thorough stretch for all you have just done to your body.
Friday Fun Day!: HIIT
Start with this quick warm up to get your heart rate going.
Then, I’m going to go for a walk for about 15 minutes. This is going to loosen up my lower body from the full-body HIIT from the day before. You can choose to use any of the other cardio choices described above, just ensure a strong focus on warming up the lower body.
Lastly, end the workout with a HIIT workout that’s focused on more strength and less cardio.
https://www.instagram.com/p/CIYcvdznBYq/?igshid=187hj8km9xknj
Saturday: Roulette
Saturdays are typically workout optional days for me. I ensure that my body is well rested if that’s what it needs. If I’m not sore from my earlier workouts or need a way to release energy I will do a workout. If stretching is what I need, I’ll do so. It all depends on what my body needs.
As slotted for my current optional workout, I’m doing a live Instagram workout: https://www.instagram.com/tv/CIbI-fJBjIh/?igshid=40a9d8z2p022.
With this, I recommend you do the same. Hear your body out. Take this time to recognize its needs before starting another week of workouts.
Lastly, I almost always take Sundays as a day of rest to spend prepping for the upcoming week.
Conclusion
That’s it! It seems like much, but it starts by just moving one day at a time.