At-home workout

at home workout

This is a sponsored post by adidas. All reviews and opinions expressed in this post, including workouts, are based on my personal view.

We all know that our local gyms are closed, for good reason. That doesn’t mean you can’t accomplish a full and awesome workout. Come join me for the best and easiest at-home workouts!

Let’s get started with some of my top 5 favorite body-weight exercises! 

#1. Squat Workout

This can either be regular squats or jump-squats! Jump-squats will get your heart rate up a bit faster while working that booty!

Make sure you have proper form. Your knees should go NOT past your toes. Picture sitting back into a chair, as opposed to going up and down.

If you have free-weights or kettle bells, you can use these to do weighted squats. If you have a resistance band, you can also add this to increase the burn. I prefer these awesome resistance bands, you can find them here.

at home workout

#2. Tricep Dip Workout

You can do tricep dips so many different places. Off a chair, a couch, or even outdoors!

How-to:

Slide forward just far enough that your behind clears the edge of the chair or surface (this is important), then lower yourself until your elbows are bent between 45 and 90 degrees. Slowly push yourself back up to the start position and repeat…until you can’t do it anymore. The burn is real.

You can do these with straight legs, bent legs, on your heels, or with both feet flat on the floor. 

at home workout

#3. Plank Workout

There are almost unlimited benefits to planking. What you may not know, is thank planking actually improves your posture! It strengthens your back, shoulders, neck, chest, and abs! It’s literally a total body workout, done with your own body weight.

You can literally plank anywhere. I’m that weirdo that loves to plank on all the things. Especially when I’m stuck between a rock and a hard place. See what I did there.

Plank workout
plank workout

#4. Side Plank/Dip Workout

Side planks are commonly known as an oblique exercise, they also give your arms and shoulders and equally great workout.

How-to:

Use your forearm for stability. Lying on your right side, lift your core up. Extend your legs out with your feet as support. Keep in mind that your torso should form a relatively straight line with your neck, head, and legs. Engage your non-supporting arm by stretching it toward the ceiling. You’ll be surprised how much this will work your arms. 

For an added variance and difficulty level, you can also dip your hip towards the floor and lift it back up towards the ceiling. Start out by doing 10-20 dips per side. You can increase time and reps as you increase strength.

at home workout

#5. Bicycle Crunch Workout

These are a bit tougher than regular crunches. You will predominately be working your lower abs (goodbye pooch!). This particular exercise also works your hamstrings and quads.

How-to:

Lie down face up. Place your hands behind your head. Important: your hands should be lightly behind your head. Do not place all your head and neck weight on your hands. Make sure your abs are tucked in and the small of your back pushed hard against the floor. This will ensure you don’t strain your back. Incorrect form can lead to injury and pain. Lift your knees in toward your chest one at a time while lifting your shoulder blades off the floor. (This is the bicycle motion) Rotate to the right, bringing the left elbow towards the right knee as you extend the other leg into the air. Switch sides, bringing the right elbow towards the left knee. Repeat.

at home work out

If you're new to at-home workouts, you can also try this!

    MONDAY:
  • 10 sit-ups

  • 5 push-ups

  • 20 squats

  • 15 lunges

  • 35 jumping jacks

  • 15-second plank

  • 25 crunches

  • 25-second wall sit

  • 10 butt-kicks

    TUESDAY:
  • 20 sit-ups

  • 10 push-ups

  • 10 squats

  • 25 lunges

  • 10 jumping jacks

  • 30-second plank

  • 25 crunches

  • 45-second wall sit

  • 20 butt-kicks

    WEDNESDAY:
  • 20 sit-ups

  • 10 push-ups

  • 15 squats

  • 25 lunges

  • 50 jumping jacks

  • 40-second plank

  • 30 crunches

  • 35-second wall sit

  • 25 butt-kicks

    Thursday:
  • 30 sit-ups

  • 10 push-ups

  • 30 squats

  • 30 lunges

  • 20 jumping jacks

  • 60-second plank

  • 40 crunches

  • 60-second wall sit

  • 35 butt-kicks

    FRI-YAY
  • 10 sit-ups

  • 5 push-ups

  • 20 squats

  • 15 lunges

  • 35 jumping jacks

  • 15-second plank

  • 25 crunches

  • 25-second wall sit

  • 10 butt kicks

Don’t forget to STRECH before and after your workouts!It also doesn’t matter where you are working out, new and awesome workout gear is always a good idea. These ‘Believe This 2.0 Tights’ and killer ‘Don’t Rest Bra’ are literally game-changers. You need them.

You can buy the adidas bra here and the adidas leggings, here!
adidas sports bra at home workout
adidas sports bra at home workout

Remember that no matter what stage of quarantine your state or country is in, you can still go outside…responsibly, of course. Even if that means you simply take your shoes off and walk in the grass. I can’t stress how amazing simply grounding yourself can be for your overall mental and physical well-being.

Never underestimate the power of fresh air, sunshine, and nature. For us here in Southern Utah, we aren’t on a mandatory stay-at-home order. Yet, anyway. That means I’m free to get out and hike in nature, away from people. And I’m loving it.

And, to switch things up, don’t forget to check out: “How to avoid getting bored with your workout routine“!

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Leave a Comment

  • Vera Dooley
    2020-04-18

    Awesome workout post! That’s why you look amazing and are so fit! Thanks for sharing! ?

    Reply
  • Karin
    2020-04-22

    Awesome workouts! Great pictures! Thank you.

    Reply
    • Jessi Bang
      2020-04-23 Karin

      Thanks for checking out the article!

      Reply
  • Lisa
    2020-04-22

    Great workout ideas! I’m definitely going to try some of these. Thanks for the tips and the photos!

    Reply
    • Jessi Bang
      2020-04-23 Lisa

      Thanks for following along, Lisa!

      Reply
  • Kayleigh Aichele
    2020-04-22

    This is exactly what I needed!!

    Reply
    • Jessi Bang
      2020-04-23 Kayleigh Aichele

      Yay I’m glad!

      Reply
  • ABIGAIL
    2020-04-22

    Home Workouts have been my go-to for the longest time since I never lived close enough to a gym (seriously… like a 40 minute drive to the closest gym).
    During these times we are back to our home workouts and it is nice to come across blog posts that give me some inspiration to change up my regime. Thank you.
    http://teagal.co

    Reply
    • Jessi Bang
      2020-04-23 ABIGAIL

      Thanks Abigail! You really can’t go wrong as long as you’re staying active! I can’t imagine being that far from a gym though!

      Reply
  • Kennedy
    2020-04-22

    Awesome workout plan! I’m naturally a workout junkie, so I love every move that you have on here but the Tricep dips put so much pressure on my arms, that’s my weak spot.

    Reply
    • Jessi Bang
      2020-04-23 Kennedy

      Awesome! Thanks so much for reading! I’m working on pull-ups currently!

      Reply