How to develop an at home bodyweight program

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As we begin the new year individuals from around the world will set health and wellness goals that often revolve around a gym or weight room. But when gyms close due to COVID-19 related measures it can seem like a daunting prospect to workout from home- many will even ask if it is beneficial to do at home workouts.

In this post I will share a training template which can be used to help structure at home programs and provide reads with a routine and plan that can be performed without equipment.

Home workout plan

This at home workout plan consists of plyometrics, interval training and follows a circuit style approach. This full body workout template can be completed 3-4 times per week on nonconsecutive days.

Plyo 1Plyo 2PushPullLowerCond 1Cond 2Core 1Core 2Core 3
at home workout template

Each of these exercises should be performed as a superset. For example- you will perform 1 set of Plyo 1 exercise before moving on to perform 1 set of Plyo 2 exercise. You should follow this back-and-forth approach until you have completed the predetermined number of sets.

Plyo 1 & 2 should be performed as the first superset.

Push, Pull and Lower exercises will form the second superset.

Cond 1 & 2 will form the third superset.

And Core 1, 2, & 3 will form the fourth and final superset of the workout.

Template Details

Plyometric exercise: Choose 2 plyometric exercises to begin the training program. A plyometric exercise is anything that is done explosively and with maximal effort- jumps, hops, bounds and explosive push ups are just a couple of exercises that fit this category. Personally, I like to utilize a) a type of jump for height and b) a type of jump for distance in my at home workout plans.

Push exercise: This movement likely needs no introduction as push-ups and their variations form the foundation of push-based exercises. Push up variations are endless- so be sure to change your exercise frequently when performing at home workouts.

Pull exercise: Pull ups, chins up and inverted rows fit in this category. Bodyweight reverse flys, Y-T reps and other beginner friendly exercises can also be utilized.

Lower exercise: Select a single exercise that involves the lower body. Squats, lunges, step ups, wall sits and bridges are all options within this section.

Cond 1 & 2: For this superset I want you to select two exercises that will increase your heart rate. This category can be subjective and often depends on training status of an individual. What can you do to get your heart rate up at home during exercise? Stair sprints, sprints, lateral shuttles, mountain climbers or jumping jacks all good options here.

Core 1, 2 & 3: You are probably most familiar with flexion-based core exercises like sit ups and crunches. While these options are possible in this template, I want you to think of some exercises that fit into the rotation and anti-rotation/no movement category.

Core 1 exercises should include a flexion-based exercise. Think of a flexion-based exercise as something where you are making your body smaller. Crunches, sit ups and in-and-outs fit in this category for example.

Core 2 exercises should include a rotational based exercise. In terms of core, a rotational based exercise is anything that is performed across your body. Russian twists, penguins and oblique curls are just a few options.

Core 3 exercises will probably be your least favorite [but necessary] type of exercise. For anti-rotation or no movement exercises the goal is simple; don’t move! Planks, bridge holds and fire hydrant holds are just a couple of options.

Creating Your Personal Template

Now that you understand the process behind the template you should begin to brainstorm 4+ exercises that can fit within each category. Once you have these exercises ready it is time to build out your at home workout plan. As you can see from the template it is relatively easy to develop workouts to do from home.

I hope this post has provided you with some at home workout ideas. What does your own at home workout look like? I would love to hear from you in the comments below.

In the next post I will provide some ideas about how you can change intensity of this at home program by playing with exercise reps, sets and time constraints. Who know…maybe you’ll even develop your program into a full on quarantine workout challenge!