Thinking of some kick ass home workouts isn't always easy, especially when you have little to no equipment. But trust as when we say, your options are NOT limited.
You would be amazed at what results you can achieve using your own bodyweight and/or few pieces of versatile equipment. In fact, we will prove it to you!
You can choose between our beginner or advanced routines, offering something for everyone! LETS GO!
HOME WORKOUT - NO EQUIPMENT - TABATA
TABATA is a form of high intensity interval training (HIIT) that involves short bursts of intense work, followed by a brief period of rest.
This form of cardio training provides a quick and effective method for burning a ton of calories in a short amount of time.
If you're lacking the motivation to workout at home, or if you're days are flying by, then a short n' sweet workout is exactly what you need. These TABATA routines are an awesome way to get the job fast, helping you stay on track your with goals.
40 seconds on: 20 seconds off | Total workout time: 20 minutes
2 rounds, complete each round 2 times.
|ROUND 1||ROUND 2|
|1. Squats||1. Side Plank (left)|
|2. Push Up's||2. Side Planks (right)|
|3. Star Jumps||3. Alternating Lunges|
|4. Sit Up's||4. Glute Bridges|
|5. Knee Up's||5. Supermans|
Certain exercises can be altered to make them easier for you. For example, the push up's can be completed on your knee's or using a bench. You can also slow down the knee's up by completing them at a walking pace as opposed to a running. Adjust the exercises according to your capabilities, but make sure you aren't slacking off!
|ROUND 1||ROUND 2|
|1. Jump Squats||1. Side Plank + Dips (left)|
|2. Push Up's||2. Side Planks + Dips (right)|
|3. Star Jumps||3. Jump Lunges|
|4. Sit Up to Stand||4. Glute Bridges|
|5. Knee Up's||5. T - Supermans|
Just as exercises can be made easier, they can also be made more difficult. If you're looking to up the ante, try using a chair or bench to elevate your legs for the glute bridge or elevate your side planks by supporting yourself on your hand, rather than your forearm.
HOME WORKOUT - DUMBBELL ONLY - EMOM
EMOM stands for 'every minute on the minute'. Essentially what this means is that you have 60 seconds to complete 'X' amount of reps. If you finish before the minute is over, you've earned some rest time. If you don't finish up early, you jump straight into the next exercise without any rest. Simples!
HOME WORKOUT - RACK, BARBELL & WEIGHT PLATES
You already know we love a good strength session, especially at home! I mean, who doesn't love squatting in their slippers, am I right?!
These full-body strength sessions will get you looking jacked, and feeling even better!
Complete 3 sets of each exercise, taking 60 seconds rest between sets.
Complete 3 sets of each exercise, taking 30 seconds rest between sets.