Home Workout Program

You don’t need a gym membership to get stronger, feel better, and build momentum. Whether you’re short on time, traveling, or just getting started, this simple home workout routine covers all the essentials: strength, mobility, and consistency.

What You’ll Need:

• A yoga mat or towel

• A small space (6x6 feet is plenty)

• A water bottle

• Optional: a timer app or stopwatch

The Workout

This is a full-body circuit that targets your core, legs, chest, and shoulders. It’s designed to be simple but effective — and scalable as you get stronger.

Do 3 rounds of the following:

1. Bodyweight Squats – 15 reps

2. Push-Ups – 8 to 12 reps (modify on knees if needed)

3. Glute Bridges – 15 reps

4. Plank Hold – 30 seconds

5. Reverse Lunges – 10 reps each leg

6. Superman Hold – 30 seconds

   
   

Rest 60–90 seconds between each round.

Weekly Schedule

Here’s a basic weekly structure to follow:

Day 1 – Full Body Strength

Do the full workout circuit (above)

Day 2 – Active Recovery

Walk for 20–30 minutes, stretch or do light yoga

Day 3 – Full Body Strength

Day 4 – Rest or Mobility

Foam roll, stretch, hydrate

Day 5 – Full Body Strength

Day 6 – Cardio Burst

Try 4 rounds of:

• Jumping Jacks – 1 minute

• High Knees – 30 seconds

• Squat Jumps – 10 reps

• Rest – 1 minute

  
  

Day 7 – Rest or optional light walk

How to Progress

• Increase reps or rounds each week

• Add resistance bands or dumbbells over time

• Track your workouts to stay consistent

  
  

Final Tip

The hardest part is starting. Keep it simple, stay consistent, and focus on progress — not perfection. You’ve got this.