Sometimes you just don’t have time to make it to the gym, but you do have time for a quick home workout. Equipment or no equipment, there are plenty of ways to get in an efficient and effective workout in the comfort of your own home. To make it even easier, here are two workouts we’ve compiled that you can perform without any equipment right at home.
Workout 1
Warm-up:
Cat/Cow Stretch x 10
Hip Bridges x 10
Hip Flexor Stretch x 15 seconds on each side
Squats x 10
Pushups x 5
Circuit 1: (2x through)
Forearm Plank x 30 seconds
Side Plank x 30 seconds on each side
Hip Bridges x 15
Circuit 2: (3x through)
Squats x 15
Walkouts to Pushups x 10
Single Leg Reaches x 10 on each side
Every Other Stair Climbs x 5 sets (walk up the stairs hitting every other step)
Workout 2
Warm-up: Same as above
Circuit 1: (2x through)
Extended Arm Plank x 30 seconds
Side Plank with Hip Raises x 10 on each side
Hip Bridges with Pause at the Top x 15
Circuit 2: (3x through)
Alternating Reverse Lunges x 20
Pushups x 15
Single-Leg Hip Bridges x 10 on each side
Stair Climbs x 5 sets (walk/run up the stairs, slow on the way down)
Jason DeHenzel has trained some of New York’s most prestigious clients, including high-profile lawyers, advertising executives, movie producers and musicians. Sophie DeHenzel is a Pn1-certified nutritionist and former downhill ski racer. The pair founded DeHenzel Training Systems, a 2015 Home-Based Business of the Year from the Loudoun County Chamber of Commerce. DeHenzel Training Systems develops customized fitness plans for clients of different abilities, experience and commitment. Find out more at dtsnova.com.
