At Home Body Weight Workout

Kirkland Personal Trainer Reveals Easy At Home Workouts

This was not one of my planned posts but since it’s snowing like crazy right now and most of us are staying home and not facing the roads right now I thought it would be appropriate.

I gave this indoor body weight only workout to a few of my friends to use over the next few days since we’re stuck inside with all the snow. So far, they are loving it so I thought I would share it with everyone else too.

Since this workout is a high intensity interval training workout (HIIT) remember to push hard during each exercise since you’ll have a chance to rest at the end of the set before repeating again. Be sure to use fast and explosive movements to help amp up the intensity. So here it is…

Warm Up

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  • Cardio Machine (Elliptical, bike, treadmill) if you have one– 5 mins (Moderate pace; enough to get a little sweat on)
  • Small Shoulder Circles (forward and backward) – 15 full circles each way
  • Body Weight Squats – 10 squats
  • Push Ups – 5 total
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Main Workout

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  • Prisoner Squat – 15 reps (regular squat but with hands behind head)
  • Close Grip Pushup OR Tricep dips – 5-10 reps for pushup and 10-15 reps for dips (use the edge of a table or do on your knees to make it easier)
  • Forward Lunge – 10 reps per side
  • Jumping Jacks – 30 reps (high intensity)
  • Full body extension – 10 reps (squat all the way down then extend up on toes or add a jump)
  • Spiderman Climb – 10 reps per side (in plank position bring right foot to outer right hand using abs; repeat with left foot)
  • Side to Side Jump – 10 reps per side (tuck knees into abs and pretend jumping over something 1 foot high)
  • Standard OR Spiderman Pushup – 5-10 total reps (use the edge of a table or do on your knees to make it easier)
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Rest for 1-2 minutes then repeat main workout 2-4 times.

Have fun and let me know how it goes.



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