Tag: home workout

At Home/Outdoor Leg Circuit Workout

An easy and effective, minimal equipment leg circuit workout that can be done at home or outside.

With the weather (finally) starting to get nicer, I like to try to come up with workouts I can do outside and with minimal equipment. These kinds of workouts are also perfect if you’re running low on time. This leg circuit is very intense and effective – I was definitely sore afterwards!

Since I live in an apartment complex, I have lots of staircases around to take advantage of. You can also find a staircase at a park near your house, bleachers at the local school, or even the one inside your house!

For the circuit workout, I added in a band to go around my thighs. If you don’t have a band like this readily available, you can still do the workout without it! It just adds more resistance and activates your glutes.

Warm Up:

Stair Sprints – 3 sets of 10 sprints up the stairs. Walk or jog back down the stairs



Circuit Workout:

Perform each exercise back to back and complete 3-4 sets of the circuit for the complete workout. Use the stairs for these exercises.

Exercises:
  1. Banded Squat Walks
  2. Banded Sumo Squat Jumps
  3. Banded Side Steps – Left Side
  4. Banded Side Steps – Right Side
  5. Lunges or Jumping Lunges (20 total)
  6. Stair Sprint

After this circuit workout, I usually throw in an additional superset or two to finish off the workout. A superset is when you perform two exercises back to back with little to no rest in between.

Superset 1 (3 sets):

This superset is performed without the staircase.

  1. Banded Sumo Squats – 20 reps
  2. Banded Narrow Squats with Added Pulse – 12 reps

Superset 2 (3 sets):

  1. Banded Step Ups with Glute Kickbacks (performed on the stairs) – 10 each side
  2. Side Lunges – 15 each side

Enjoy & get sweaty!!

At Home Total Body Workout (Apartment Friendly!)

A total body workout designed to be done at home with little to no equipment, and NO jumping moves so it’s apartment friendly!

Happy Snow Day! At least to us who live in the Northeast. I was super excited to see this much precipitation because I haven’t had a snow day yet this year! I still had to work from home but I was able to multi-task and get a bunch of stuff done.

Since I was stuck indoors all day with no access to my gym, I decided to throw together a full body workout and film it for you guys, too!

The best thing about this workout is that it’s apartment friendly! This means no jumping moves that bother your downstairs neighbors. I like working out at home but I do a lot of jumping moves and always feel so guilty for disturbing my neighbors.

Second best thing is that this workout targets all your main muscle groups: upper body, lower body, and abs. What can be better than that?!

I’ve separated the workouts by muscle group in case you’d like to mix and match and not complete them all. All exercises use body weight and can be modified to use added weight.



Lower Body Circuit 

I found this lower body circuit workout from Kelsey Wells, the developer of the PWR program on the Sweat app with Kayla Itsines. I’ve been incorporating it into some of my leg days at the gym and it’s killer! This is only the activation phase of the workout…in other words, the warmup. It definitely gets your heart pumping to kick off a workout!

Directions:

Set a timer for 10 minutes. Complete each exercise back to back. See how many sets you can complete before the timer is up!

Exercises:
  1. 10 Glute Bridges
  2. 20 Sumo Squat Pulses
  3. 10 Stationary Lunges (each side)
  4. 10 Reverse Lunch & Knee Up (each side)
  5. 20 Sumo Squats with 2 Pulses

Booty Burn

This booty burn part of the total body workout focuses on more Pilates style movements to really target the entire glute muscle.

Directions:

Perform each exercise back to back. Rest. Repeat 3-4 times.

Exercises:
  1. 15 Glute Bridges
  2. 10 Glute Kickbacks each side
  3. 15 Glute Kickback Pulses each side
  4. 20 Donkey Kicks each side
  5. 10 Rainbows each side

Ab Attack

For this Ab workout, I used my sliders. These sliders were cheap and can be found on Amazon. You can use the sliders on hardwood floors or on carpet. If you don’t have sliders, you can use cloths underneath your feet on hardwood floors.

Directions:

Perform each exercise back to back. Rest. Repeat 3 times.

Exercises:
  1. Knee Tucks
  2. 20 Mountain Climbers each side
  3. 20 Oblique Side Crunches each side
  4. 20 Plank Jacks



Upper Body Workout 

This workout was also inspired by Kelsey Wells. It was adapted and slightly modified from one of her Instagram posts and uses resistance bands. You can swap the resistance bands for dumbbells and can adjust the number of reps as necessary.

Directions:

Complete 12-15 reps of each exercise back to back. Rest and repeat for 3-4 sets.

Exercises:
  1. Lateral Raise
  2. Tricep Extensions
  3. Reverse Fly
  4. Front Raise
  5. Upper Row
  6. Bicep Curls
  7. Tricep Kickbacks
  8. Upper Back Row
  9. Squat to Shoulder Press

Hope you enjoy this workout! The how-to video will be coming shortly 🙂

 

Beginner Upper Body Workout

In the past, I’ve been horrible when it comes to working out my upper body. I love training my back but I have never been too thrilled to train my biceps, triceps, and shoulders. This year, one of my “resolutions” or something I want to work on is training my upper body. I decided the best way I can do that is target all the different sections of my upper body in the same session. This way, I won’t get bored just doing shoulders or just doing biceps. I added in a back superset since that’s my favorite and would motivate me for the rest of the workout.

I created and performed this workout last week and it left me fairly sore which is always a great feeling. It’s more for beginners because it includes a bunch of basic movements that you can do with light weights. It consists of 4 supersets. A superset consists of two exercises performed back to back with little to no rest in between. You will do 10-15 reps of exercise 1 in the superset then immediately move on to performing 10-15 reps of the second exercise.

Even though I labeled this as a beginners workout, it can be transformed to a more intermediate workout by increasing your weight. The workout has basic moves but everything can be adjusted according to your skill set and strength.

Between sets, you should rest 1-2 minutes before moving onto the next one. You don’t want to wear yourself out all at once and you want to make it through the entire workout. Give your body the rest it needs to keep pushing. Take this time to get your breathe back and drink some water or on BCAAs to help muscle recovery.

All of these exercises use dumbbells and the tricep dips can be performed using a bench at the gym or your couch if you’re doing this at home.

Please remember to warm up before going straight into the workout. Get on the treadmill or elliptical for a quick cardio warmup or jump rope for 5 minutes.

Use this as your next upper body session!