This DIY home workout program is suited to those with a general strength and wellness focus to make day-to-day activities easier. Ideally following the sets/reps/intensity if you are new to resistance training, to build a foundation of strength before progressing. The home workout program provides either no equipment or minimal equipment exercise options and variations of each exercise to keep it interesting and increase/decrease the difficulty as required.
Why resistance training?
• Enhances self esteem
• Enhances functional strength and ability
• Changes your body shape
• Increases joint stability and strength
• Increases metabolic rate
• Improves posture
Sets 1-3 | Reps 12-15 | Intensity | 12-15 RM/60-75% (Light) | Rest 30-90sec between sets
Pick 1-2 exercises for each body part grouped into (back, shoulders, legs, chest, arms, abdominals)
• Wall sit (hold for 30sec)
• Lunges (variations forward, side, backwards) – can regress by doing static lunges or progress by doing alternating lunges
• Squat (variations pulse, hold, jump)
• Dumbbell kneeling to standing
• Glute bridges (single-leg glute bridges)
• Seated row (with resistance bands)
• One arm dumbbell row (using a chair for support)
• Superman (no equipment)
• Scapular pushup (no equipment)
• Dumbbell shoulder press (variations standing/sitting)
• Dumbbell front raise
• Dumbbell lateral raise
• Pike press (no equipment)
• Single arm plank (no equipment)
• Push ups (decline, incline, close hands, wide)
• Bench press
• Dumbbell flyes
• Tricep dips (bench or chair)
• Close-grip push ups
• Lateral plank walk (no equipment)
• Dumbbell bicep curl
• Plank push up (no equipment)
• Plank (hold, side, rotations)
• Leg raises
• Flutter kicks
• Reverse crunch
• Toe taps
• Leg/arm raises
Without regular stretching, muscles tend to lose flexibility. Benefits include decreasing risk of injury, improving posture (muscle balance) and decrease muscle tension (in general and post exercise).
Tip – stretch within your ability, which should be to a point of tension (not pain). Aim to stretch everyday and before/after working out for maximum benefits.
• Lower back
• Mid-upper back (lats)
• Upper back (rhomboids/traps)
• Shoulders (anterior/posterior)
• Legs (quads/hamstring)
• Calves (soleus/achilles/gastrocnemius)
Example of stretches:
• Chest and shoulder stretch (Sit or stand and clasp your hands together behind your back, arms straight. Lift your hands towards the ceiling, going only as high as is comfortable. You should feel a stretch in your shoulders and chest)
• Shoulder stretch (Take your right arm straight across your chest and curl the left hand around your elbow, gently pulling on the right arm to deepen the stretch in the shoulders)
• Hamstring stretch (Standing, take one leg straight out in front of you, resting on the heel. With a flat back, tip from the hips until you feel a stretch in the back of the legs.
Throughout this DIY home workout program I have provided alternatives for exercises. Some people may wish to choose 3 exercises and complete 1 set of each, while others may prefer one exercise from each group but complete 3 sets. Choose exercises you are comfortable with and either modify the difficulty according to your current fitness level or increase the intensity when required.
Feel free to comment below with any questions!