Easy Workout at Home

YOU PUT IN long hours at work, or maybe even work overnight shifts. You’re tight on money. You want to spend downtime with friends. A hurricane or polar vortex has you barricaded in your home. Whatever the reason, there are times when you just can’t make it to the gym. We’ve all been there. And so long as you don’t use that as an excuse to skip workouts, you’re golden. There’s no reason you can’t build muscle, strength, and size at home. It won’t take all day, either. Training with minimal equipment, or even your bodyweight, is enough to get you in the shape you want.

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Bodyweight Spiderman
Perform all Feet-Elevated Pike Pushup exercises, then all Spiderman Crawl exercises, then all Alternating Side Plank exercises. Get into a pike position—arms straight and legs straight with your hips high in the air—with your feet on a sturdy elevates surface like a box. Slowly lower yourself and drive back up.

Bodyweight squats
Do all Prisoner Hold Jump Squats, exercises then all Feet-Elevated Pike Pushups exercises. For example, you’ll do Siff Squat (siff squat) then A2 (prisoner hold jump squats and then start over with the siff squat for the second set. Do the same for the  Feet-Elevated Pike Pushups and Body Saw exercises.

Pullup to failure
Perform all L-Pullups exercises, then all Skater Squat exercises, then all Burpees exercises.

The Workout
Do all “A” exercises then all “B” exercises. For example, you’ll do A1 (glute bridge march) then A2 (pushups), then A3 (split squats) and then start over with glute bridge marches for the second set. Do the same for the “B” exercises.

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