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.