2 Workouts You Can Do At Home + Fitness Tips For Beginners

Happy New Year! I know many of you have set some new health and fitness goals this year or maybe you are trying to finally reach a goal you set last year. Let’s make 2016 your best year yet! If you are new to fitness and working out – gyms may intimidate you right now and you also may not know what you can do to get started in the right direction. Below are 2 sample workouts that you can do in the privacy of you own home with minimal or no equipment.

Trainer TIPS:

Just remember – the best thing you can do is BE CONSISTENT! You’ve got to workout at least 3-5 days a week and doing a little workout every day is even better. If you only workout once or twice a week or 5 times one week and 0 the next…you aren’t going to see results. When I first got back into fitness after gaining a lot of weight (I’ll post more on that later) I worked out really hard at the gym twice a week and thought that’s all I needed to do. I did lose a few pounds at first but not much else changed. You also need to really challenge yourself. YOU WON’T CHANGE YOURSELF IF YOU DON’T CHALLENGE YOURSELF. Most people want to stay in their comfort zone when they are starting a new workout program. Again – if you do this…you aren’t going to get results. Your body wants to stay comfortable. You have to challenge those muscles and your heart (and your mind!) and push yourself. I’m not saying you have to go all out and make yourself miserable each time either – or you won’t stick with it. Just a few times during each workout either lift a heavier weight, do a few more reps past your comfort zone or walk/spin/run a little faster or go a little farther than you told yourself you would.

 

At Home Circuit Workout
Equipment: Use something around your house that is equivalent to a medium set of dumbbells (2 big soup cans, a bottle of laundry detergent, etc.). If you only have one heavy object just do one arm or leg at a time.
Warmup 3-5 minutes: walk/jog around the block or do some jumping jacks
Tips: To make easier, incorporate more rest and use lighter weights; to make harder – reduce rest and use heavier weights.
Set 1:
15 Squats holding weights.
15 Shoulder presses with weights.
x2
Set 2:
20 pushups with hands on kitchen countertops (to make harder – add a clap)
20 reverse lunges (alternate legs)
x2
Set 3:
15 Seated tricep dips (use your couch, dining chair or steady object that won’t move)
30 Seated leg lifts on each leg (keep one leg bent and straighten other leg out lifting up and down)
x2
Set 4:
20 Bicep curls using weights.
1 forearm plank (try to hold for at least 30-60 seconds)
x2
———————————-
At Home Stair Workout
Equipment: None
Warmup: walk/jog stairs at easy pace for 3-5 minutes.
Tips: To make this harder reduce rest periods; be sure to stay hydrated. *If you don’t have access to stairs, you can do some of these moves on a stable bench or step (instead of running stairs you can jog on a flat surface) or head to a local park, safe parking garage, mall, etc.
Set 1:
  • 15 Incline Pushups (hands on step)
  • *Run stairs at medium pace for 2 minutes. 
  • 1 minute Stair Lunges: Alternate lunging up the stairs with the right foot and then left. Keep the back leg bent 90 degrees – just like you were doing walking lunges on the ground. If you are taller – skip 2 steps.
  • *Run stairs at medium pace for 2 minutes. 
Set 2:
  • 1 Minute Bunny Hops: Hop up each step quickly keeping knees pretty straight and core engaged.
  • 20 Seated Tricep Dips: Have a seat on one of the bottom steps and perform tricep dips by bending elbows 90 degrees and keeping hips close to stairs.
  • 20 Elevated Lunges: place back foot behind you on a step (or stable chair) and keep 80% of the weight in front foot. Repeat on both left and right.
  • *Do high knees up the stairs (both feet touch every step) for 1 minute)
Set 3:
  • 1 Minute Plyo Squat Hops up the stairs: Start in squat position and hop up each step landing in a squat with knees bent. Swing your arms forward to help propel you up the stairs, or hold on to a railing lightly with one hand for balance.
  • 2 Minutes Side Lunge up stairs: Stay facing left with toes and knees pointing straight ahead (not up the stairs). Jog back down and repeat on the right side.
  • 30 Alternating Plank Tucks: Hold a plank (or incline pushup position) with feet on the ground and hands on the steps. Alternate twisting your right knee towards your right elbow and then left towards left. To make this harder – do it in decline position. Rest and repeat.

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