No Equipment Workout At Home

This no equipment, full body workout is done in exercise pairs. It’s an at-home workout that will leave you breathless.

An at-home workout geared towards getting your heart rate up. Each strength exercise is paired with a cardio exercise to hit you hard! No equipment needed for this full-body workout but it’s definitely challenging, so don’t forget to foam roll post-workout!

• Knee extensions
• Plank Abductions
• Inverted Pike
• Bounds
• Push-Ups
• Bear Crawl
• Glute Bridge

Need help getting started? Check out the Busy Mom’s ULTIMATE GUIDE To Working Out At Home

 

Resistance Bands Workout Tips

Don’t forget to make sure your form is spot on and that you’re activating the muscles you should be!

Pair up the exercises in order. Perform each pair of exercises for the prescribed reps for a total of three rounds before moving up to the next grouping. Finish off with the glute finisher, one set of high reps on the glute bridge.

 

Knee extensions

• Squeeze glutes to protect the back
• Only go as low as quads will allow

Plank Abductions

• Move legs out with glutes not momentum
• Do not arch back
• Push through arms and shoulders

Inverted Pike

• Keep elbows tucked tight
• Open up your armpits
• Don’t shrug

Push-Ups

• Tuck Elbows tight
• Shoulder over wrists
• Maintain a minor pelvic tilt

Bounds

• Soft landing
• Chest up
• Drive knees out

Bear Crawls

• Start with opposite hand to foot
• Start with small steps

Glute Bridge

• Lift with glutes not low back
• Drive knees out with glutes, don’t roll ankles
• Don’t flare ribs

 

Think you need a more structured approach? Learn How To Get Strong AF, a workout e-book that takes you through four months of progressive (building on each other) workouts.