Looking for an at home workout program? BlenderBottle Trainer Team's Austin has your back. Here are three home workouts to help you stay healthy and fit.

Just because you don't have gym access or may be in a quarantine protocol, you don't have to stop working towards your fitness and health goals or lose what you've already achieved. You do, however, need to get creative and find a different way to get active and move your body.

This program is designed to help you do exactly that. I've provided three workouts consisting of upper-body, lower-body, and full-body routines. These will allow you to continue to challenge yourself and get results, no gym required. The workouts have a circuit-style approach so you can raise your heart rate and stimulate your muscles to the max, burning as many calories as possible and training with intensity. Each workout includes a "finisher" to ensure that you finish your session strong!

 

If you have gym equipment at home, this program will be easier for you. If not, here's a list of things you may use as weights:

• Water bottles

• Water/milk jugs

• Laundry detergent jugs

• Chairs/furniture

• Pots/pans/dishes

• Shoes/clothing items

• Luggage/travel bags

• Drink cooler

 

Here are some ways you can be creative and make your own weights:

• Fill BlenderBottle shakers with water

• Stuff pillowcases

• Stuff grocery bags

• Stuff and tie shoes together

• Stuff travel luggage and bags

• Use a towel and have a friend help create resistance

 

You can also purchase weights, bands, and other workout equipment from online retailers like Target, Walmart, and Amazon.

Now, for the workouts. You may rotate through these workouts as frequently as you like. Let's get started!

 

WORKOUT 1: UPPER BODY Chest, Back, Shoulders, Triceps, Biceps, and Core

CIRCUIT ONE:

Complete 5 rounds of circuit one. Perform all exercises to failure.

A1: Push-Up Variation (or floor press if you have dumbbells)

You may perform these elevated (by placing your hands on an elevated surface) or standard on the ground. You may also perform adapted push-ups on your knees.

A2: Back Row Variation

You may perform this exercise seated or standing. Select a weight option from the list above for resistance. Think about using a slow tempo with this movement.

A3: Shoulders Press

You may perform this exercise seated or standing. Select a weight option from the list above for resistance. You may perform this movement single arm or alternating.

A4: Triceps Dips

Use a couch, chair, bench, etc. to elevate yourself enough to perform this movement. If you want to challenge yourself, you may elevate your legs as well.

A5: Weighted Biceps Curl

Select a weight option from the list above for resistance. You may perform this movement single arm or alternating. Focus on tempo.

 

A5: RKC Plank

Form: RKC planks by Fit Father Project

This movement is pretty self-explanatory. Make sure to keep tension in your core.

 

CIRCUIT TWO:

Complete 5 rounds of circuit two before advancing to the "finisher" of this workout.

B1: Weighted Floor Press

Select a weight option from the list above for resistance. With this movement, you'll lay on your back on the floor or on a mat. If you have a bench, even better!

B2: Back Fly Variation

You may perform this exercise seated or standing. Select a weight option from the list above for resistance. Use the same technique as you did with the Back Row Variation.

B3: Lateral Shoulders Raise

You may perform this exercise seated or standing. Select a weight option from the list above for resistance. You may perform this movement single arm or alternating.

B4: Triceps Skull Crushers

You may perform this exercise lying or standing. Select a weight option from the list above for resistance. Make sure to keep your elbows pointed up and parallel.

B5: Static Biceps Curl

Select a weight option from the list above for resistance. You may perform this movement single arm or alternating. Make sure to keep one bicep isolated and contracted as you curl with the opposite arm.

 

B6: Side RKC Planks

Form: Side Planks by Howcast

This movement is pretty self-explanatory. Make sure to keep tension in your core. You may perform this movement on your elbows or your hands.

 

FINISHER

100 Burpees

You may perform this movement without the push-up. If you choose to do so, keep your arms extended when you're in the plank position (the down part of the movement), kick your feet back, then return to standing position. The jump is optional.

 

 

 

WORKOUT 2: LOWER BODY Quads, Hamstrings, Glutes, and Core

CIRCUIT ONE:

Complete 5 rounds of circuit one. Perform all exercises to failure.

A1: Front Squats

This exercise is easily performed. Select a weight option from the list above for resistance, hold it in front of your body, and squat. You can elevate your heels for more quad stimulation.

A2: Jump Lunges

Select a weight option from the list above for resistance (optional). The purpose of this movement is to keep tension on the quads, and will help you fatigue them faster. The legs need volume!

A3: Straight Leg Deadlifts

Select a weight option from the list above for resistance. Focus on tempo and make sure you're hinging at your hips.

A4: Hamstrings Slider Curls

Form: Hamstring Slider Curls by Muscle & Fitness

If you have hardwood floors, place towels under your feet. For carpeted floors, use paper or paper plates (something that slides).

A5: Glutes Floor Bridge

This movement is self explanatory. Select a weight option from the list above for resistance. Place the weight on your hips and thrust upward. Hold for two seconds at the top.

A6: Mountain Climbers

This movement is self explanatory. Time it for 30 seconds. Increase time to make the exercise more challenging.

 

CIRCUIT TWO:

Complete 5 rounds of circuit two before advancing to the "finisher" of this workout.

B1: Seated Squat Jumps

Use a couch, chair, bench, etc. to perform this movement. Select a weight option from the list above for resistance (optional). Use a rep range of 15-25 for this exercise.

B2: Weighted Wall Sit

This movement is self explanatory. Select a weight option from the list above for resistance. Make sure to keep your toes up and arms/weight above you.

B3: Good Mornings

Form: Good Mornings by Crossfit

Select a weight option from the list above for resistance. Hold the weight in front of you and hinge at the hips, lowering your chest to the floor. Do not bend at the lower back.

B4: Weighted Step Ups

Select a weight option from the list above for resistance. Perform this movement one leg at a time to keep tension on the muscle. Make sure you're stepping up and contracting your glutes as well.

B5: Weighted Hip Press

Form: Hip Press by Muscle & Fitness

Use a couch, chair, bench, etc. to lay back on, keeping your knees bent and feet on the floor. Select a weight option from the list above for resistance and place on your hips.

B6: Lying Leg Raises

Form: Lying Leg Raises by Women's Health

This movement is self-explanatory.

FINISHER

100 Squat Jumps

You may perform this movement with or without a weight. Complete as fast as possible with little to no rest.

 

WORKOUT 3: FULL BODY Quads, Hamstrings, Chest, Back, Shoulders, Core

The final, full-body workout focuses on your biggest muscle groups to ensure that you're burning the most calories possible and getting the best of your session.

CIRCUIT ONE:

Complete 5 rounds of circuit one. Perform all exercises to failure.

A1: Split Squats

Select a weight option from the list above for resistance and hold in the arm opposite of the leg that you're pushing with. You may use a personalized rep range for this movement, make sure to push yourself.

A2: Sumo Straight Leg Deadlift

Form: Sumo Straight Leg Deadlift by Men's Health

Select a weight option from the list above for resistance. Make sure you're hinging at the hips as you lower your chest to the floor.

A3: Lying Chest Fly

Select a weight option from the list above for resistance. If possible, hold weight in both hands. You may perform this movement in a chair as well.

A4: Lying Superman With Lat Pull

Form: Superman with Lat Pull by Men's Health

You may hold a weight or weights in your hands when performing this movement to make it more challenging.

A5: Front Shoulders Raise

You may perform this exercise seated or standing. Select a weight option from the list above for resistance. You may perform this movement single arm or alternating.

A6: Bicycles

Form: Bicycle Crunches by Men's Health

This movement is self explanatory. Time it for 30 seconds. Increase time to make it more challenging.

 

CIRCUIT TWO:

Complete 5 rounds of circuit two before advancing to the "finisher" of this workout.

B1: Single Leg Box Squat

Use a couch, chair, bench, etc. to complete this movement. Perform this exercise one leg at a time to keep tension on the muscle.

B2: Sumo Good Mornings

Use the same technique as you did with the regular Good Mornings, but with a wide stance. Make sure you're hinging at your hips as you lower your chest to the floor.

B3: Push Up To Plank

Form: Plank Push Up by Queensland Gov

This movement is great for the chest, triceps, and core. You may use a personalized rep range, make sure to push yourself.

B5: Bent-Over Face Pull

This movement is just like a normal cable face pull, but bent over and holding weights. Think about pulling towards your face, leading with your elbows first.

B6: Russian Twist

Form: Russian Twist by Women's Health

Select a weight option from the list above for resistance. Keep your feet elevated and control yourself as you execute this exercise.

FINISHER

100 Sit-Ups

This movement is self explanatory. Try to keep tension in your core the whole time.

This completes the workout program. I hope you enjoy it!

 

In addition to these three workouts, take advantage of hiking, running, personal cardio machines, apartment amenities, etc. if these are available to you. Be efficient and creative with your time. Also try to be very disciplined with your nutrition. Use supplements to help you get the essential macros and micros your body needs to thrive. It's not be a bad idea to schedule some rest days to let your body fully recover as well just as you would with a typical training program.

Finally, despite the current public health situation, try to minimize your stress as much as possible. Focus on the things that you can do to try and stay healthy. Be wise about what/who you expose yourself to, make sure your hygiene is on point, wash your hands frequently, and stay safe!

See more content from the BlenderBottle Trainer Team.

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This post offers health, fitness and/or nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health-related advice from your health-care professional because of something you may have seen or read in this post. The use of any information provided on this post is solely at your own risk.