No Equipment Home Workout Series Workout #1

No Equipment Home Workout Series Workout #1

No Equipment Home Workout Series Workout #1

Click below to download and print the Workout:
No Equipment Home Workout Series Workout #1 PDF Download

 Targets: Arms (Biceps & Triceps) Core (Back and Abs) Chest, Legs (Glutes, Hamstrings, & Quads) 

15-30 minutes

I write workouts for myself all the time. They are simple fast and effective muscle burners. And it just occured to me that I should share these workouts with you. So here is the first no equipment, in-house workout you can do in front of your TV. I did this workout while watching my favorite shows. This workout should take about 30 minutes to complete, longer if you rest longer.

This workout builds strength in all the major muscle groups: arms, core, legs. It’s a workout built for busy schedules and to help your body in its daily functioning. I am all about creating workouts that are super functional, because not all working out is about losing weight or just burning calories. It’s here to help us live better lives!

Please note the following workout is for someone who exercises consistently and is currently fit. Starting your exercise programs with workout can cause soreness and/or injury without proper attention to warm up, form, or intensity.

Warm Up for 5 minutes:

Use dynamic movements like jumping jacks, arm swings, leg swings, walking lunges to warm your entire body up. Do not skip this part. Warm ups and cool downs significanty decrease delayed muscle soreness and this will help your exercise motivation and enjoyment by limiting soreness.

Then do the series of exercises 1-8 consecutively (30 second rests in between, as needed) for 3 total sets with 3 minute rests in between each set.


  1. Side Lunges, 15 reps, each side
  2. Plank, 3 minutes total
    1. can rotate from side to regular plank to other side)
  3. Squats, 30 reps
  4. Tricep Dips, 12 reps
    1. keep your elbows close to your body and the further your feet are from your butt, the harder your triceps will work.
  5. Leg Lifts, 15 reps
    1. this is ab work, make sure you belly button is pulled in and your back is sealed to the floor to protect that lower back
  6. Bridge Lifts, 15
    1. Lay on your back and lift your hips, keep your knees no wider than hip width apart and squeeze your glutes, count to three going up and coming down, that’s one rep
  7. Push Ups, 12
    1. I recommend doing push ups on your knees until mast proper form. I touch my nose to the floor, not my chest.
  8. Wall Sit, 2 minutes

Rest for 3 minutes, repeat 2 more times.

Cool Down 10 minutes:

Take a walk if you can, then stretch your hamstrings, quads, triceps, and back.

Tip: Keep your core engaged in bridge and the wall sit and you will notice improved balance and less muscle fatigue in the quads and hamstrings.

Let me know what you think of the workout.

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