7 Quick At-Home Workouts!

No equipment, No time to go to the gym/EXP, No Problem! Pick one or more of these 7 quick at home workouts and get er’ done in 20min or less… No Excuses!!  Make sure to do a general 5-8 min full body warm-up like we do pre-class at EXP prior to completing any of these. Enjoy!J

#1 –       100 Burpees for Time

(One of my all time favorite. Sounds too overwhelming? Try 50 burpees or AMRAP 10min instead for a few weeks until you build up your fitness).

#2 –       15 Push-ups, 15 Sit-ups, 15 Air Squats

(This can be done as a 10, 15 or 20min AMRAP depending on how much time you have to workout. Push-ups can be done on feet, chair or knees).

#3 –       200m Run, 30 Push-ups, 40 Hollow Rocks

(Approx 4 telephone poles out and back. This can be done for 3, 4 or 5 rounds for time).

#4 –       OTMEM: 5 Burpees, 6 Lunges, 7 Air Squats  

(Set a timer for 1 minute repeats, complete 5 burpees then 6 alternating lunges (static or plyo, per leg) then 7 air squats. Rest the remaining time then repeat for 10, 15, 20 minutes.

#5 –       1 Minute Drills

(Complete 1 minute max effort of push-ups, air squats, sit ups, burpees, lunges and bicycles. Repeat x 3 rounds per exercise).

#6 –       Running Repeats

(Pick a distance, 200m, 400m, 800m, 1mile. After warm complete 4-8x repeats at 80-100% effort. Rest at a 1:1 or 1:2 then cool down with a light run)

#7 –       50 Push-ups, 100 Sit-ups, 150 Air Squats

(A quick 1 rounds through chipper style for time or double the reps for a more grueling workout).