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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

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

Primary muscles: Quadriceps, Glutes

2. Glute Bridges | 10-15 reps 

Primary muscles: Glutes, Hamstrings, Core

3. Push-ups | 8-15 reps

Primary muscles: Chest, Shoulders, Triceps

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

Primary muscles: Back, Rhomboids, Spinal Erectors, Biceps

5. Plank | 30-45 sec 

Primary muscles: Abs, Spinal Erectors

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

Complete static stretches for full body.

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