Build Your Own At-Home Strength Workout

Stuck at home for awhile? The at-home exercises below require little to no equipment. 

 

Please keep in mind that these are general workout plans only, and not catered to any one individual's needs. Physician approval recommended before beginning any workout program. Perform exercises at your own risk.

Complete the warm-up, then select one exercise from each category below. Repeat these exercises 1-3 times, then complete the cool-down.

Dynamic Warm-up | 3-5 reps per side

Dynamic Warm-up: Glutes/Hamstrings
Dynamic Warm-up: Shoulders
Dynamic Warm-up: Quads
Dynamic Warm-up: Chest/Back
Dynamic Warm-up: Hamstrings

1. Squats | 10-15 reps | Add weight if available

Primary muscles: Quadriceps, Glutes

Level #1: Squat to Chair
Level #2: Squat
Level #3: Jump Squat (advanced)

2. Glute Bridges | 10-15 reps 

Primary muscles: Glutes, Hamstrings, Core

Level #1: Glute Bridge
Level #2: Single-Leg Glute Bridge

3. Push-ups | 8-15 reps

Primary muscles: Chest, Shoulders, Triceps

Level #1: Elevated Push-ups
Level #2: Floor Push-ups

4. Row | 8-15 reps | Use dumbbell, kettlebell, household object, or resistance band

Primary muscles: Back, Rhomboids, Spinal Erectors, Biceps

Level #1: One-Arm Row w/ weight
Level #1: Resistance Band w/ Handles
Level #1: Resistance Band w/ No Handles

5. Plank | 30-45 sec 

Primary muscles: Abs, Spinal Erectors

Level #1: Elevated Plank
Level #2: Floor Plank
Level #2: Forearm Plank

Cool-down | Hold each stretch for 15-45 sec

Complete static stretches for full body.

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