FREE Workout

Welcome!

Below is a workout to try at home with no equipment.

This workout uses all the major muscle groups as well as the core.

Modify or omit an exercise that hurts more than a level ‘2’ (scale of 1-10).

Workout level = Medium.

Before Workout

Light Cardio

Do light cardio for about 5 minutes. E.g. walk, jog, bike, elliptical, rower, swim, etc.

Foam Roll

If you have one, lightly roll on a dense foam roller 5-10 times on tight areas to increase blood flow.
Try piriformis, hamstrings, calves, quads, IT bands, groin, upper back, and lats.

Stretch

Stretch tight muscles for no more than 3-5 seconds.
Stretch calves, piriformis, hamstrings, adductors, hip flexors, quads, and triceps.
Repeat x 3-5 times per area.

Body Weight Workout

Perform these exercises as a set, in the order listed, with minimal rest between exercises.
Complete x 2-3 sets.
Rest x 1-2 minutes between sets.
Increase sets and reps as you improve.

Exercise

Sets & Reps

Body Weight or Overhead Squats

x 15

Plank to Push-up Position

x 5 each side

Split Lunge

x 10 each side

Push-up Position Arm-openers

x 5 each side

Low Abdominal Leg Lifts

x 10 each side

Side Plank

x 30” (seconds) each side

Bridge March

x 10 each side

Abbreviations: SB = Stability Ball MB = Medicine Ball DB = Dumbell

Cardio Workouts

Complete these workouts as a walk / run OR sprint/ jog.

Complete ‘sprints’ at 70-80% of effort.

Repeat x 2-3 times per week.

Week 1

Jog or ‘sprint’ x 30” (seconds)
Walk or jog to recover x 2 minutes
Repeat for 20 minutes

Week 2

Jog or ‘sprint’ x 30” (seconds)
Walk or jog to recover x 90” (seconds)
Repeat for 20 minutes

Week 3

Jog or ‘sprint’ x 1 minute
Walk or jog to recover x 3 minutes
Repeat for 20 minutes

Week 4

Jog or ‘sprint’ x 1 minute
Walk or jog to recover x 2 minutes
Repeat for 20 minutes

After Workout

STretch

Hold static stretches on tight areas x 10-30” (seconds) each.
For example, chest, calves, hip flexors, piriformis, and neck.

Foam Roll

Roll calves or any other tight areas for 1-2 minutes each.

Exercise Descriptions

Strength

Body Weight Squat

Start standing with the feet under the shoulders and toes pointing about 10 degrees out*.
Bend the knees to parallel with the ground or slightly below, reaching back slightly with the hips with a flat back. Allow the knees to come slightly forward of the toes, and do not let the knees go inward or outside the toes.
Engage the legs and push through the heels to stand back up, fully extending the hips with the gluts at the top of the motion (‘tuck’ the hips under the shoulders).
*Place the hands on the head or above the head as a challenge

Plank to Push-up Position

Start in push-up position with the arms straight, palms under the shoulders.
Keep a straight line between the head, shoulders, hips, and feet.
Slowly lower yourself to the floor on a count of 3 seconds.
When your chest reaches the ground, push yourself back up using your knees and return to starting position.
Engage the abdominals to keep the body away from the floor, and the gluts engaged to support the low back.

Split Lunge

Start standing on one foot in front and the back foot one step behind you, with the feet hip width apart. Place the back foot (instep or ball of the foot) on a raised surface at knee height for a challenge. Your weight should be on the front heel and ball of the back foot, hands placed behind the head.
Bend both knees to lower the hips toward the ground to just below knee height, keeping ~70% of the weight on the front heel.
Push through the front heel to return to standing position with the front knee fully extended (use the quad to pull the knee straight but not locked when standing). Keep the back flat and shoulders back and down, core engaged.

Push-up Position Arm Openers

Start in push-up position with the feet shoulder width apart, elbows extended, core engaged, and a straight line between the head, hips, knees, and feet.
Pull one arm with the elbow extended until the shoulders are stacked, keeping the hips facing the floor. Engage the shoulder blades back and down as you pull, and look between the hands to avoid losing balance.
Return the hand to starting position and continue alternating hands for the designated number of reps.
*To modify, place the knees on the ground or complete on a step or wall. To make more difficult, include a push-up between rows.

Low Abdominal Leg Lifts

Lie on your back with your arms by the sides ‘cradling’ the hips, or place a towel under the low back, slightly rolled, just above the waist. Lift the feet above the hips, knees straight but not locked.
Hold the low abdominals engaged by pushing the towel into the floor, then lower one leg toward the floor until the heel almost touches the ground, without rocking sideways.
Reengage the low abdominals as you return the foot to starting position, and continue alternating legs, holding the hips as still as possible and breathing normally.
Keep the low abdominals ‘drawn in’ the belly toward the spine, gluts engaged as you lift and lower the leg.
*To make this exercise more difficult, lower both legs at the same time (not shown).

Side Plank

Lie on one side with the elbow directly under the shoulder, with the hips stacked and feet together. Keep a straight line between the head, chest, hips, and feet.
Engage the core and press into the feet and elbow, lifting the hips off the ground. Hold for the designated number of seconds, then switch sides.
Keep the shoulders back and down away from the ears and hips tucked with the low abdominals and gluts. Use a wall behind you as a cue if needed.
*To modify, bend the lower leg to 90 degrees, keeping the knees in line with the hips and shoulders (not shown).

Bridge March

Start lying on your back with the knees bent and the feet directly under the knees.
Lift the hips into bridge position, and holding the hips in line with the knees.
Lift one knee off the ground with the toe flexed up toward the shin, and keeping a 90 degree ankle at the knee. Use the low abdominals and gluts to keep the hips still.
Alternate legs as though marching, pushing through the heel and keeping the abs drawn in and hips in line with the knees.