Minimal equipment at home? Or Maybe no equipment?
This home workout will have you hitting all the body parts with minimal to no equipment. Use what you have. Mix it up if you wish. And the more intensity and time under tension you give to each movement the more you will get out of it. Keep your heart rate up with the cardio in each set.
Bodybuilding Style Workout
This workout is a bit of EVERYTHING.
Make sure each movement (other than the cardio) is slow and intentional. It will still pack a huge intensity punch if you stay focused.
Find that mind muscle connection and stay tight throughout the whole movement.
Superset 1: 4 Sets
10 – 15 Reps Bent Over Rows
10 – 15 Reps Squats
30 Reps or 30 Seconds Mountain Climbers
Superset 2: 4 Sets
10 – 15 Reps Shoulder Press
10 – 15 Reps Deadlift
30 Reps or 30 Seconds Jumping Jacks
Superset 3: 4 Sets
10 – 15 Reps Push Up Renegade Row
10 – 15 Reps Side Steps
30 Reps or 30 Seconds Toe Taps
How This Works:
You will pick the equipment you have available to you and want to use, you can mix and match equipment to your preference. Then go through the movements sequentially, taking a small (no more than 30 seconds) break after the cardio for 4 rounds. Work through each superset until complete before moving on to the next.
Need Some Mini Bands?
All of the movements (except for the cardio: Mountain climbers, Jumping Jacks, and toe taps) Should be performed slow and controlled. This is not for time. This is for good, solid, quality reps.
Superset 1: Starts at minute:
Bent Over Rows:
Start by hinging at the hips, feet staggered, keep your core tight and back flat, neck long, and shoulders down and back. Start with one arm straight holding your chosen equipment, then pull your elbow up and back trying to reach for the ceiling, pinch your shoulder blades together at the top then slowly bring your elbow back down until your arm is straight.
- Mini Bands – Wrap a band around your left foot to pull with your right arm. Vise versa.
- Resistance Bands – Step on the band with the same foot of your working arm.
- Weights – Lunge forward with your left foot to work your right arm. Vise Versa.
- Body Only – This will be a slow negative push up. Start in a push up position, wrists under your shoulders, core tight. Slowly lower your body keeping your arms pinned to your sides and your elbows point back toward your feet. Slowly lower all the way down then get up and start over.
Standing with your feet at hip to shoulder width apart, send your hips back and down until your hips are at least parallel with your knees. Make sure your knees stay in line with your toes and do not let them cave into the middle, keep pressing you knees out. Keep your back flat, chest up and core tight. Stand back up.
- Mini Bands – Put a band around your legs above your knees.
- Resistance Bands – stand on the band with both feet and hold the handles at your shoulders.
- Weights – Hold the weights at your shoulders or at your chest.
- Body Only – No equipment needed.
In a plank position on your hands and toes, with feet together, bring one knee up toward your chest then return to the starting place and do the same with the other leg. Alternate as fast as possible, like running in place. Keep your back as flat as possible and your hips level with your shoulders. Each time a knee comes to the chest is 1 rep.
Need Some Resistance Bands?
Resistance bands are very versatile. If you are used to using cable machines at the gym these can be your go-to home workout staple. Use them like you would a cable machine. Easy to use on their own with or without handles. And you can anchor them to doors or around a sturdy object.
Superset 2: Starts at minute:
Standing tall, core tight, squeeze your glutes. Start with your hands at your shoulders, elbows pointed down and in front of you. Press your arms up over your head until they are straight and your elbows are locked out. Slowly return to the start position, bending your elbows and bringing your hands back to your shoulders.
- Mini Bands – Wrap a band around both hands and keep pressing the band out each way.
- Resistance Bands – Work one arm at a time, Step on the band with the same foot of the working arm.
- Weights – Hold the weights at your shoulders and press them up keeping your biceps by the ears.
- Body Only – This will be a pike push up. Start in a downward dog position. Arms out wider than normal, hips pushed up and back, legs straight, core tight. Bend your elbows, and bring the top of your head down to slightly touch the floor, then press back up to straight arms.
A single leg deadlift, one foot stays planted while the other reaches back (or a toe stays on the floor in a staggered position for more stability). Hinge at the hips, slight bend in the working knee, back flat and core tight, reach the towards the floor and then standing back up by pulling through the hamstrings and squeezing your butt.
- Mini Bands – Place band around working foot and hold with opposite hand.
- Resistance Bands – Step on the band with working foot, and grab the band with the same side hand on the outside of the foot.
- Weights – Hold one weight in the opposite hand of the working leg or a weight in each hand. You can also keep both feet on the floor and do a stiff leg deadlift. Keep your feet under your hips, small bend in the knee, back flat and core super tight. Keep your shoulders back and down. Hinge at the hips and reach the weights towards the floor. Stand back up by pulling through your hamstrings and squeezing your bitt.
- Body Only – no equipment needed.
Starting standing straight with your arms at your sides, jump your feet out to each side while also bringing your straight arms over head. Jump your feet back together bringing your arms back down to finish.
Need Some Dumbbells?
Dumbbells can be used in place of any piece of equipment. One of the best investments you can add to your home gym. Shoulder press with a machine at the gym – dumbbells at home. Clean and Jerk a barbell at the gym – Dumbbells at home. Make body weight movements harder – dumbbells.
Superset 3: Starts at minute:
Push Up Renegade Row:
Starting in your preferred push up position, wrists under your shoulders and either on your toes or your knees. Do one push up, then put your weight on one hand while you pull your elbow up and back into a row with the other. Keep the rowing arm close to your body. Place the first hand back on the floor and row with the other arm. Push up – row – row is one rep.
- Mini Bands – place your hands inside a band, pull out each way so it is tight and your hands are under your shoulders, after your push up grab the band with one arm and row, then do the other arm.
- Resistance Bands -place your hands over a band, after your push up grab the band with one arm and row, then do the other arm.
- Weights – With your hands on the dumbbells do a push up then row each arm.
- Body Only – This will be a push up and shoulder tap. Do one push up then tap your left shoulder with your right hand then tap your right shoulder with your left hand. That is one rep.
In a partial squat, step to the side one direction for given amount of steps, then to the other. Keep your core tight and chest up.
- Mini Bands – Put band around your legs above your knees.
- Resistance Bands – Step on band with both feet and hold the handles tight to your chest.
- Weights – Hold one weight at your chest.
- Body Only – No equipment needed. Go into a deeper squat if possible.
Using a target on the floor in front of you, tap one foot to the object and then the other. Moving at a quick pace. The higher the object the harder the movement gets.