Design Your Own At Home Workout Plan:

  • Include one exercise from each of the categories on the following chart for a total body workout.
  • During the first few weeks train every other day to allow for adequate rest and recovery.
  • Begin your workout with a light walk or jog if you are able. Burpees are a great way to get warmed up and activate the entire body. Try including these at increments during your jog.
  • Follow your warm up with a full body active stretch. Actively stretch all the major muscle groups including the chest, back, shoulders, quadriceps, hamstrings, gluteus muscles, and calves, by stretching as you exhale, and releasing as you inhale.
  • Start your training with one set of 10 repetitions of each exercise on day one, progress to 2 sets on day two, and 3 sets on day three.
  • When you can complete 3 sets of 10 repetitions of each exercise, it’s time to increase your weight slightly. Increase lower body exercises 10lbs or less at a time. Increase upper body exercises 5lbs or less at a time.
  • To build muscle mass try 3 sets of 8-10 reps, and to tone muscle try 3 sets of 12-15 reps.
  • Do the majority of your cardio after your workout, to target stubborn fat, and finish by stretching out again.
  • Make sure to drink lots of water before and after your workout.

ZERO EQUIPMENT EXERCISE LIST

Lower Body Push

  • Air Squat
  • Wide Squat
  • Plie Squat
  • Curtsy Squat
  • Forward Lunge
  • Reverse Lunge
  • Walking Lunge
  • Runners Side Lunge
  • Bulgarian Split Squats
  • Crab Squats
  • Jump Squats

Conditioning

  • Cobra Push-Up
  • Jumping Jacks
  • Front Jacks
  • Burpees
  • Touch Downs
  • Mountain Climbers
  • Pike Jumps
  • Plank Up Downs
  • Running
  • Rowing
  • Crab Walks
  • Bear Crawls
  • Gorilla Walks
  • Inch Worms

Upper Body Push / Pull

  • Cobra Push-Up
  • Knee Push-Up
  • HRPU
  • Push-Up
  • Diamond Push-Ups
  • Decline Push-Ups
  • Plank Up-Downs
  • Dips
  • Australian Pull-Ups
  • Lat Rows

Torso Flexion / Extension

  • Cobra Push-Up
  • Butterfly Sit Up
  • Straight Leg Sit Up
  • Bent Leg Sit Up
  • Boxer Sit Ups
  • Diagonal Sit Ups
  • Bent Leg Crunch
  • Cross Leg Crunch
  • “V” ups
  • Lying Leg Lifts
  • Wipers
  • Russian Twist
  • Goodmorning
  • Lower Back Extension
  • Staying Alives
  • Supermans
  • Swimmers
  • Bridges

Core Stability

  • Air Squat
  • Elbow Plank
  • Back Plank
  • Side Plank
  • Superman
  • Swimmers
  • Diagonal Plank
  • Bird Dog
  • Starfish Plank
  • Plank Raises
  • Pelvic Bridges
  • Wall Climbs

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