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.
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