It’s challenging to figure out how to adjust your normal strength routine for the at-home environment. It’s been seven weeks for me and I’m still experimenting! But, I finally have a decent plan for you all that incorporates minimal equipment that you probably already have or can easily obtain. You can also substitute other items if you don’t have dumbbells, such as kettlebells, soup cans or water bottles. It is a body part split plan and I would recommend the following schedule:
Monday – Chest/Triceps
Tuesday – Leg Day #1
Wednesday – Back/Biceps and Abs
Thursday – Leg Day #2
Friday – Shoulders
Saturday – Abs
Also, try to get outside as much as possible. A 20 to 30 minute walk will do the trick. If weight loss is your goal, add more cardio to this plan – at least 30 minutes of moderate intensity three times per week. The full workouts are listed below with videos where I had them to share. If you have any questions about how to do any of these, let me know! I continue to add to my video library and will try to get to all of these in the coming weeks. Enjoy!
Ab Home Workout
Equipment Needed: Dumbbells
Superset 1 – 3 times through
Leg lifts – 30 seconds
Plank – 30 seconds
REST 15 SECONDS
Superset 2 – 3 times through
Russian twists – 30 seconds
Bicycle crunches – 30 seconds
REST 15 SECONDS
Superset 3 – 3 times through
Deadbug – 30 seconds
Plank crosses – 30 seconds
REST 15 SECONDS
Superset 4 – 3 times through
Side plank thread the needle – 30 seconds (15 per side)
Pilates toe touchdowns – 30 seconds
REST 15 SECONDS
Finisher
V sit – 30 seconds work/10 seconds rest for 3 cycles
Back/Biceps Home Workout
Equipment Needed: Resistance band, dumbbells, barbell (optional)
Warmup
| Halos | 15 seconds to the left; 15 seconds to the right |
| Arm Circles | 30 seconds |
| Rear delt raises | 2×10 |
Workout
Finisher
Resistance Band Alternating Row – 20 seconds work/10 seconds rest for 8 cycles
Chest/Triceps Home Workout
Equipment Needed: Resistance band, dumbbell
Warmup
| Arm Rotations | 10 per side |
| Pushups | 10 |
Workout
| Floor press | 4×15 |
| Floor chest fly | 4×15 |
| One arm resistance band cable cross | 3×15 |
| Dumbbell skull crushers | 3×15 |
| Tricep pressdown w/ resistance band | 3×15 |
| Tricep overhead press w/ dumbbell | 3×15 |
Finisher
Tricep pushups (arms close to side) – 20 seconds work/10 seconds rest for 4 cycles
Shoulder Home Workout
Equipment Needed: Resistance band, dumbbell
Warmup
| Halos | 5 per side |
| Arm circles | 10 per side |
Workout
| Dumbbell shoulder press | 3×15 |
| Dumbbell side shoulder raise | 3×15 |
| Rear delt raises | 3×15 |
| Dumbbell front shoulder raise | 3×15 |
| Resistance band face pull | 3×15 |
| Upright dumbbell row | 3×15 |
Finisher
Shoulder press drop set – start with heaviest dumbbells you have and keep pressing lowering the weight, if you need to until you completely fail.
Home Leg Workout #1
Equipment Needed: Resistance band, dumbbell, ankle weights (optional), booty band (optional)
Warmup
| Booty band crab walk | 3×30 sec |
| Leg swings | 10 |
Workout
| One leg glute bridge | 4×15 |
| Frog stance glute bridge | 3×15 |
| Sumo deadlift with dumbbell | 4×15 |
| Romanian deadlift with dumbbells | 3×15 |
| Split squat with dumbbells | 3×15 |
| Donkey kicks (use band or ankle weights if you have them) | 3×20 per side |
| Booty band clam shells | 2×20 per side |
Finisher
Glute bridge drill – 20 seconds work/10 seconds rest for 8 cycles
Home Leg Workout #2
Equipment Needed: Resistance band, booty band, dumbbells, ankle weights (optional)
Warmup
| Booty band crab walk | 3×30 sec |
| Bird dog | 5 per side |
Workout
| Resistance band squats | 4×15 |
| Resistance band assisted pistol squat | 3×15 per side |
| Step up with dumbbells | 4×15 |
| Single leg Romanian deadlift | 3×15 |
| Hamstring curl on all fours (use ankle weights if you have them) | 3×20 per side |
| Donkey kicks (use ankle weights or booty band if you have them) | 3×20 per side |
| Booty band clam shells | 2×20 per side |
Finisher
Wall sits – 45 seconds work/30 seconds rest for four cycles