Paige Harris No equipment? No problem! My Imperfect Home Workout will keep your blood pumping during those times you can’t make it to the gym.
Let’s face it: the world has gone a little bit crazy lately.
And since many of us might be stuck inside for awhile, I thought it would be a great time to give you guys a home-based workout. Just because you’re stuck inside doesn’t mean you have to sit around all day!
If you happen to have a pair of dumbbells, my Dumbbell Smarts Guide is the way to go. It’ll show you how to substitute the big five barbell lifts with their dumbbell equivalents for a body-blasting workout you can perform anywhere.
But if you’re really just stuck with zero types of equipment, don’t fret! You can still get a great resistance workout in and hit all of the main movement patterns that you would in the gym. Just follow along with the exercise templates down below for my Imperfect Home Workout.
You don’t need a lot of space to perform these moves either — your living room would work for sure. And be sure to warm up with some mobility work before starting.
All of the exercises here use your bodyweight as the resistance, so the only “equipment” needed is you! If you alternate these routines while making sure to keep your steps up, you won’t have to worry about not being able to hit the gym for awhile.
To complete the workouts, do each exercise to fatigue (or until your form starts to break down). Rest for 30 seconds, and then move on to the next exercise, circuit style. When you hit the end of the exercises, rest for 2-3 minutes and repeat for 3-5 total rounds.
Imperfect Home Workout 1
Stationary Lunge
Begin in a standing position with your feet about hip’s width apart and your arms at your sides. Step forward with your right foot and lunge down until your left knee lightly grazes the floor. Push yourself back to a standing position by driving your weight through the heel of your right foot. Repeat on the opposite side.
Single Leg Toe Touch
Begin in a standing position with your left foot slightly in front of your right. Hinge at your hips, send your right leg up into the air behind you, and reach down with your right hand until your fingertips reach the floor. Don’t bend your knees! Use your left hamstring (the muscle on the back of your leg) to pull yourself back up into a standing position. Repeat as many times as you can on one side before performing the same amount of repetitions on the other.
Stabilization Push-Ups
Begin in a tall plank position. Hold at the top for 2 seconds, then drop to the bottom of the movement. Hold for 2 seconds, and then push yourself back up to the top. If you can’t do a full push-up, drop to your knees! The tempo is more important.
Reverse Plank Holds
Sit on the floor with your legs out in front of you, hands at your sides. Use your hands to press down as you lift your hips up off of the floor while keeping your legs nice and straight. Squeeze your glutes at the top and hold for 2 seconds. Your body should look like a triangle from the side! Lower back down and repeat.
Chair Dips
Sit on the edge of a chair with your hands at your sides and your feet flat on the floor. Slide out and lower your body down toward the floor, sending your elbows back at a 90 degree angle. Push yourself back up to the start and repeat. Use some help from your legs to make it easier, and put your legs straight out to make it harder!
Plank Shoulder Touches
Start in a tall plank position. Without twisting your hips, bring your right arm up and tap your left shoulder. Repeat on the opposite side.
Hollow Rocker
Lie on your back with your legs out in front of you and your arms stretched overhead. Lift both of your legs up to a 45 degree angle, and then rock them down, raising your upper body 45 degrees in the process. Continue the rocking motion until you’re fatigued.
Imperfect Home Workout 2
Bodyweight Tension Squats
Start with your legs a little wider than hip’s width apart. Take 5 seconds to lower down into your squat, hold for 5 seconds, and take 5 seconds to come back up. Breathe, and repeat.
Single Leg Glute Bridges
Lie on your back with your hands at your sides and your feet planted close to your glutes. Raise your right leg into the air. Drive your left heel into the floor until you’re pushed up into a bridge, pause, and then come back down. Repeat for the same amount of reps on both sides.
High Tension Push-Ups
Perform a traditional push-up, but take 3 full seconds to lower, hold, and raise back up. You can fall to your knees if you need to!
Tension Rows
Sit with your legs out in front of you. Next, reach your arms forward and lean over until your spine is completely curled. Then, draw your elbows back slowly behind you and squeeze your shoulder blades together, chest and head high. Repeat.
Supermans
Lie face down with your arms overhead. Arch your back and pull your arms and legs up until they’re floating off of the floor. Hold for 2 seconds and slowly lower. Repeat.
Plank with Rotation
Begin in a tall plank position. Pivot your body to the left as you bring your right arm up over top of you. Lower it back down and repeat on the opposite side. The closer your feet are together, the harder it will be!
Janda Sit-Ups
Perform a traditional sit-up without letting your heels come off of the ground and without hooking them underneath something. This forces you to engage your core and not your hip flexors. You may not be able to do many, but they’re much more effective!
If you’re looking for a little more personalized routine, head to this page right here and schedule a 1:1 Discovery Call with me! I’d be happy to write a program that suits your body and lifestyle.
