Keep your spirits up with these four no equipment workouts to do at home!
Living in isolation is challenging, there’s no sugarcoating it. Not only is it mentally challenging, it can be physically tough at times, too. I’m a homebody by nature and my kids entertain themselves on their own pretty well. But there’s still that need for personal space and self reflection and I’m finding it hard to come by these days.
There are some things I’m doing to keep myself focused and (mostly) sane through all of this. One of those things is physical fitness. I haven’t been running nearly as much as I usually do (for a few reasons, not just social distancing) but I have been trying to do at least one physical activity each day.
Staying in Contact with Social Distancing
I’m a small potatoes fitness trainer. And because of that, I’m not out here trying to compete with Peloton or even some of our larger, local boutique fitness operations. But that hasn’t stopped me from programming and filming workouts. Despite not having the same capabilities as some bigger outfits, it’s important to me to maintain the conversation despite being physically apart. I want to continue to share with my clients and athletes, and friends and family. Because even just a little bit of physical activity each day will help elevate your mood — and even pass the time if your hours feel like days and your days like weeks.
No Equipment Workouts for Home
So if you’re feeling like your hours are ticking by like days and your days are weeks, and you need something to do, try an at-home workout or two! Today I’m sharing four no equipment (or minimal equipment) at-home workouts as featured on my fitness-focused Instagram account, NoExcusesTrain. You can do them all with or without equipment. And if you want to add weight but don’t have access to a kettlebell or dumbbells, you can make your own. Here’s how:
Make Your Own Weights
To make your own weights, there are a few different options. The first option is to use a pillowcase and fill it with things from around your house or pantry. Cans of beans or corn, a bag or two or three of rice, even bags of flour and sugar are all good options. The second option is to use a backpack, small gym bag, or a drawstring bag and fill it with books. The advantage to using a backpack or small gym bag is that you have sturdy straps that you can use in a similar fashion to a kettlebell or sandbag.
And if you don’t have access to bags or canned/bagged goods, no sweat. Complete the workouts sans weights and you’ll still get an effective workout!
Ready to get your sweat on?
Bootcamp Workout 30:10 x3
This is an AMRAP workout. You’ll complete as many repetitions as possible within the 30-second activity period. Then you’ll rest for 10-seconds. Complete each group of exercises three times before moving on to the next station. This is a tough workout but it’s fun!
- Wall ball
- Ball slam
- Weighted side bend (left and right side)
*if you don’t have a ball, no problem! Just mime the movements but be sure to use a lot of downward power when completing the ball slams without the ball.
- Jumping jacks
- Squat thrust
- Lateral jump squat
- Single arm press
- Russian twist
- Goblet squat
- Single leg side hop
- Reverse crunch
- Pushups with reach
- Butterfly crunch
Homemade Kettlebell Workout
No kettlebell? No problem! Make one out of a pillowcase and some pantry staples.
- Single arm row x10-12 ea arm
- Kettlebell swings x15
- Goblet squat x15
- Stiff leg deadlift x15
- Overhead triceps extension x10
Rest for 2-3 minutes and then repeat for a total of three rounds.
Tabata Workout 20:10 x8
For this workout, you’ll complete four exercises. Each exercise will be performed for 20-seconds with a 10-second rest period for a total of 8-rounds per exercise. Between each exercise type, you’ll have one full minute of rest.
- Cross jacks or jumping jacks (20:10 x8)
- Speed skaters (20:10 x8)
- Mountain climbers (20:10 x8)
- Burpees (20:10 x8)
This simple strength training workout is easy to do at home. It requires some equipment but you can make swaps as needed. For the fly and chest press, you can use a stability/Swiss ball, a BOSU ball, an ottoman, a bench, a chair, or even the floor. For weights, you can use whatever you have available. And if you don’t have any weights available, make this a true no equipment workout and complete the exercises without weights and add a few more reps.
In general, the rule of thumb with this type of workout: if you’re using lighter weights, you’ll want to complete more repetitions (15-20). If you’re using heavier weights, opt for fewer repetitions (8-10). Adjust as needed.
Each group of exercises will be completed 3 times with 1-minute between each pair.
- Fly + Reverse Fly
- Chest Press + Pushups
- Single Arm Rows
- Goblet Squat + Stiff Leg Deadlift
Keep Looking Forward
I’d be remiss if I didn’t say I wasn’t struggling with the news of COVID-19 every day. I’ve dialed back my news consumption to once a day (for the most part) and I find I do better when I see/hear it versus reading it on my news app or on Facebook. But I’m trying to keep my chin up. I’m trying to keep my kids happy and healthy, and I’m trying to focus on the great things to come. I’m looking forward to warmer weather for one thing. And with the warmer weather, the summer and then fall races. Not to mention the group runs that I’ve been missing so much. So while I do find myself struggling at times, I’m doing my best to look forward.
If you have any questions or need help/advice about any of the above workouts, please reach out! And though I’m no psychiatrist, if you’re struggling and just want to talk, I’m a great listener so please reach out for that, too.
Are you doing any fun at-home workouts?
Have you signed up for the Peloton app?