Build your own home workouts

Home workouts to help you keep active

Well, this is something I never thought I would be writing but here we are! With this current situation most gyms are closing down or people are self-isolating which is a great ideal in my opinion!

Home workouts are a fantastic tool for many situations including this one!

When I talk about home workouts I am talking about workouts mainly done with bodyweight movements including push-ups, air squats, crunches, etc.

Think of it like this, bodyweight training is a screwdriver and building muscle is the screw that needs to be fitted. The hand screwdriver will get the job done but it's slow compared to an electric screwdriver aka resistance training.

If you are a full member either monthly or yearly, you will have access to the children's workouts which are all bodyweight movements these are ideal for you as you can keep fit and healthy with your children following your lead! So if you are a member head over to the free downloads and then check out the videos in the video library.

As I said bodyweight sessions are a great tool, however when it comes to building muscle tissue they will nearly always come second to using weights aka resistance training.

I am going to give you a list of bodyweight exercises to select from and you can mix and match them to make your own sessions at home.

Step 1. Pick 4-6 exercises

Step 2. Perform 10-20 reps of each exercise. Convert that to seconds for the * exercises

Step 3. Perform 2-4 sets

Step 4. Take 45-60 seconds rest between each set

Upper Body:


Kneeling push-ups

Incline push-ups

Decline push-ups

Bench or chair dips

Tricep push-ups

I's Y's & T's

Lower Body:

Air squats

Split squats

Squat jumps

Walking lunges

Lateral lunges


Single leg glute bridge

Glute bridge

Core & Abs:

Ab crunch

V-sit ups


Plank Jacks

Knee up crunch

Russian twists

Leg raises




Frog jumps

High knees*

Star jumps*

Again always ensure that you perform a good warm-up to get the blood flowing. This can be a simple 5 min quick walk. Warm-ups are a crucial part of any exercise routine.

Let me know in the comments below if this was helpful or leave a little like.

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