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Sculpt Your Body at Home: Effective Workout Routines with Zero Equipment

We all have times where we want to workout and stay active but the idea of making it to the gym seems overwhelming. Still, so many of the "0 equipment" workouts floating around the internet require some sort of equipment. So we're here to save the day!


Our approach centers around understanding and harnessing fundamental movement patterns – the squat, hinge, lunge, push, and pull – to craft home workout routines that not only strengthen your body but also enhance your overall fitness. These patterns are the cornerstone of functional fitness, and by incorporating them into your home workouts, you'll experience a holistic transformation.


So, if you've ever pondered the possibility of achieving your fitness goals without the need for gym access or expensive equipment, ponder no more. It's not just possible; it's practical, and it all begins right here.


Exercise Routine 1: Full-Body Power

Are you ready to ignite your fitness journey with a dynamic full-body workout that will leave you feeling energized and invigorated? This first routine harnesses the power of fundamental movement patterns to target multiple muscle groups and elevate your heart rate. Get ready to sweat and shine as we walk you through this effective home workout:


1. Body Weight Squats x 12

Begin with the foundation of lower body strength – the squat. Stand with your feet shoulder-width apart, chest up, and core engaged. Lower your body by bending your knees and hips, as if you're sitting back into an imaginary chair. Ensure your knees don't go past your toes. Push through your heels to return to the starting position.

2. Push-Ups x 12

Next up, it's time to challenge your upper body with push-ups. Assume a plank position with your hands shoulder-width apart. Lower your body toward the ground by bending your elbows, keeping them close to your body. Push back up to the plank position. Modify by performing push-ups with your hands elevated on a surface or wall, not from your knees.

3. Glute Bridge x 12

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands by your sides, palms down. Push through your heels to lift your hips toward the ceiling, creating a straight line from your shoulders to your knees. Squeeze your glutes at the top, then lower your hips back down.

4. Supine Floor Row x 12

Lie on your back with your arms extended straight up towards the ceiling. Keep your body straight and pull your your arms into the floor by bending your elbows. Raise your arms back up towards the ceiling.

5. Reverse Lunge x 8/side

Stand tall with your feet hip-width apart. Step backward with one foot and lower your body until both knees are bent at a 90-degree angle. Your front knee should be aligned with your ankle, and your back knee should hover just above the ground. Push off your back foot to return to the starting position.

6. Leg Raises x 12

Lie on your back with your hands under your hips or by your sides. Keep your legs straight, and lift them toward the ceiling, engaging your core. Lower your legs back down without letting them touch the floor, then raise them again. Modify by bending your knees.

7. Jumping Jacks 45 seconds

Finish this routine with a burst of cardio by performing jumping jacks for 45 seconds. Start with your feet together and arms at your sides. Jump your feet apart while raising your arms overhead. Quickly return to the starting position and repeat.


This first exercise routine is a powerful combination of strength and cardiovascular exercises, all using your body weight as resistance. Perform each exercise with proper form and control, aiming for 2-3 rounds with a brief rest between rounds if needed. Get ready to feel the burn and unleash your full-body power!

Exercise Routine 2: Unilateral Strength

Welcome to our second home workout routine that's all about building strength and balance through unilateral exercises. Unilateral exercises work one side of your body at a time, helping to address muscle imbalances and enhance stability. Get ready to challenge your core and refine your strength with this routine:


1. Kickstand Squat x 8/side

Stand with your feet hip-width apart, and place one foot slightly behind you (the kickstand leg). Lower your body into a squat, keeping most of your weight on the working leg. Push through your heel to return to the starting position.

2. Single Arm Wall Shoulder Press x 8/side

Stand with your chest facing the wall and your feet shoulder-width apart. You can get better range of motion if you use the a doorframe. Hold your arm against the wall at shoulder height, palm facing forward. Press your arm upward, extending your elbow fully. Lower your arm back down.

3. Kickstand RDL x 8/side

Stand with your feet hip-width apart, with one foot slightly behind you (the kickstand leg) and your hands on your hips. Hinge at your hips, lowering your chest and raising the kickstand leg slightly. Keep your back straight and return to the starting position.

4. Single Arm Wall Angels x 8/side

Stand with your back against the wall, feet hip-width apart. Place one arm on the wall at shoulder height, palm down. Keeping your arm against the wall, slide it up and down in a controlled motion.

5. Split Squat x 8/side

Stand with one foot forward and one foot back in a split stance. Lower your body by bending both knees to about 90 degrees. Push through your front heel to return to the starting position.

6. Plank x 20 seconds

Keep your body in a straight line from head to heels, engaging your core muscles.

7. Side Plank x 20 seconds (each side)

Lie on your side with the bottom leg bent at 90 degrees at the knee. Support your body with one forearm and the side of your foot.


This second exercise routine introduces the concept of unilateral training, emphasizing balance and strength on each side of the body. Perform each exercise with precision and control, aiming for 2-3 rounds with a brief rest between rounds if needed. Get ready to improve your stability and strengthen your core!

Bonus Core Workout: Strengthening Your Center

Get ready to take your core to the next level with our bonus core workout. A strong core is essential for overall stability, balance, and functional strength. This routine combines "anti" exercises, and traditional abs exercises to target all aspects of your core. Let's dive in:

1. Dead Bugs x 12 reps/side

Dead Bugs are a fantastic exercise to engage your core's deep muscles. Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle. Lower your right arm and left leg simultaneously toward the floor while keeping your lower back pressed into the ground. Return to the starting position.

2. Bird Dogs x 12 reps/side

Bird Dogs enhance your core stability and balance. Start on your hands and knees in a tabletop position. Extend your right arm forward and your left leg backward while keeping your back straight. Hold for a moment, then return to the starting position.

3. Side Plank Raise x 12 reps/side

Lie on your side with the bottom leg bent at 90 degrees at the knee. Support your body with one forearm and the side of your foot. Lower your hip toward the ground and then raise it back up to the plank position.

4. Reverse Crunch x 12 reps

Lie on your back with your hands under your hips or by your sides. Lift your legs toward the ceiling, engaging your core. Curl your hips off the ground, bringing your knees toward your chest. Lower your hips back down without letting your feet touch the floor.

5. Hollow Body Hold x 20 seconds

Lie on your back with your arms extended overhead and your legs straight. Lift your head, shoulders, arms, and legs off the ground, creating a "hollow" shape with your body.


This bonus core workout is designed to target various aspects of your core, from deep stabilizing muscles to obliques and upper and lower abs. Incorporate these exercises into your fitness routine to build a strong and well-rounded core that supports your overall strength and stability.

Elevate Your Fitness at Home

Even if you feel to busy or overwhelmed to make it to the gym, you can still get in a workout from home that builds a body that performs as good as it looks. Remember to focus on fundamental movement patters and functional core exercises. These routines are designed to truly be no equipment needed, but if you want to spice it up, feel free to add in some resistance with whatever you have lying around. So no more excuses, let's get moving!

 

Want help becoming the healthiest, fittest, strongest version of you?


Most of us know that eating well, regular activity, and managing our sleep and stress levels are important for a healthy life. Still, we struggle to apply that information into our already busy lives. That's why the Active Wave coaching programs help you create a strategy to lose fat, get stronger, and improve your health, all in the context of your own life. We know that's the only way to keep those changes for good, no matter what situation you're in. If you'd like to chat about how you can start to change your life and reach your health and fitness goals, book a free, 10 minute call with one of our coaches today!

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