A home workout plan hits hard, if you know what you’re doing. While you’ll probs pick up a few tips from watching others in the gym/asking staff for help (when you’re not catching your breath/wiping sweat from your eyes, obvs), you’re kinda going it alone in your living room.
SW is here to steer you to success with this four-week home workout plan designed to deliver a fitter, stronger you in just 28 days. You don’t need any fancy kit, just some fitness motivation, a good sports bra, a refillable water bottle and, perhaps closing blinds to spare your neighbours the front row seat to your sweaty endeavours.
Can you see results from a 4-week home workout plan?
Yeah. Definitely. Improvements in endurance and stamina, as well as changes in body composition-if you are hoping for those-are very, very possible to observe after a month of training on a fitness plan.
The key is to stick with the exercise plan. If, after workout one, you’re not feeling any fitter â don’t despair. It’s like learning how to paint, you’re not going to be Bob Ross after a single brush stroke. However, if you put the effort in each day, each week, improvements will come.
What you’ll need to start your home workout plan
If you are one of those everactive individuals, with a fixed home exercise regime in the diary, godspeed to you. Like, serious props. It’s not always fun, but we do see you getting at it. If, however, youâre part of the other 98% of living humans, a kick up the bum in the form of a brand new, snazzy, well-thought-out home workout plan is usually most welcome. Herein lies the magic: weâve put together a special four-week exercise plan thatâll get you fit and sculpt lean muscle, guiding you through 28 days of strengthening moves and routines. Your at-home fitness plan overhaul starts here.
Equipment you’ll need:
Everlast Medicine Ball
Counter Skipping Rope
Opti Neoprene Dumbbell Set – 2 x 5kg
Beginner routine
Our 10 picks for beginner bodyweight exercises will provide a full-body workout.
Do 2 sets of 10 to 15 reps of each exercise, resting 30 seconds to 1 minute between each move.
This circuit should take about 15 to 20 minutes â a great beginner routine.
Bridge
Engage your core and posterior chain-the fancy term for the backside of your body-with a bridge. It’s an excellent exercise to warm up with.
Position:
Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides.
Pushing through your feet and bracing your core, raise your bottom off the ground until your hips are fully extended, squeezing your glutes at the top.
Slowly return to the starting position and repeat.
Chair squat
Squats can help strengthen your legs and core, which could make everyday movements easier. Starting with a chair underneath will help you master proper form.
Directions:
- Stand in front of the chair with your feet shoulder-width apart, toes pointed slightly out.
- Hinging at your hips and bending your knees, lower back and down until your bottom touches the chair, allowing your arms to extend out in front of you.
- Push up through your heels and return to the starting position.
Knee pushup
A beginner-style pushup, this exercise will help you build strength before attempting a standard pushup.
Instructions:
Start in a high plank position from your knees.
Now bend your elbows and lower your body down to the floor, keeping your elbows bent at a 45-degree angle. Keep your line straight from head to knees.
Push back up to start.
Stationary lunge
Stationary lunge to the quads, hamstrings, and glutes
How to do it:
Step on to one leg, in front and with the right leg in front. Right foot needs to be on the floor and the left foot raised up on the toes.
Bend your knees and lunge, ending with your right thigh parallel to the ground.
Push back through your right foot to return to the starting position. Do as many repetitions as desired and then switch legs.
Plank to Downward Dog
This will challenge your upper body, especially your shoulders.
Instructions
Assume a high plank position with your hands stacked underneath your shoulders and your feet close together.
Keeping your core engaged and your hands and feet stationary, pike your hips up and back into the Downward Dog pose. Your body should form a triangle with the ground. Keep your neck neutral. Your gaze should be directed toward your feet.
Hold for a second and return to the plank. Repeat.
Straight-leg donkey kick
Build those glutes with donkey kicks.
How to do it:
Get on all fours, with your hands aligned with your shoulders and your knees aligned with your hips.
Keeping your back straight, push your right foot out to the imaginary wall behind you while keeping your leg straight.
Your foot should remain flexed (toes pointing down to the floor) throughout. Be sure to keep your hips square to the ground. Squeeze your buttocks at the top.
Return to the initial position. Repeat for desired number of reps. Repeat on the other leg.
Bird Dog
A full-body move that requires balance and stability, the Bird Dog pose is easily scalable to your ability level. Start with this version if youâre a beginner.
Directions:
Get on all fours, ensuring your hands are directly underneath your shoulders and your knees are underneath your hips.
Keep your neck neutral, and simultaneously extend your left arm and right leg, keeping your hips square to the ground. Hold for 2 seconds.
Go back to the starting position. Now repeat with your right arm and left leg.
Forearm plank
It requires strength and balance, engaging the core, as does this full-body exercise: a plank.
Instructions:
Position yourself in a plank, resting on your forearms. Your body should create a straight line from your head to your feet.
Ensure your lower back and hips don’t sag.
Hold for 30 seconds to 1 minute. That is one set. Do 2 sets.
Side-lying hip abduction
Strengthen hip muscles before they start paining you. Consider when sitting at work all day.
Lie on your left side with your head being held up by the hand in this position and resting the right hand in front of your body.
Keeping your legs straight, stack the right leg over the left leg, keeping your hips pointed forward.
LIFT your right leg up and keep your body straight, and don’t let your hips spread out.
Return to the starting position. Repeat for the specified number of repetitions, then on the other side.
Bicycle crunch
Although youâll work your core with almost all of these strength exercises, a targeted ab move doesnât hurt.
Directions:
Lie on your back and bring your legs to a tabletop position. Bend your elbows, and put your hands behind your head.
Crunch up and bring your right elbow to your left knee, straightening your right leg.
Ease off on the crunch a bit. Bend your right leg, straighten your left, and bring your left elbow to your right knee.
Repeat for the desired number of reps.
Intermediate routine
If youâve mastered the beginner routine, youâre ready to take on these intermediate moves.
Complete 2 sets of 10 to 15 reps of each exercise below, then move on to the next after 1 minute of rest.
An alternative, more advanced approach is to complete timed rounds. For instance, complete 1 minute of each exercise and repeat the circuit twice.
Compete against yourself to get just 1 or 2 more reps each time you complete the routine. But don’t sacrifice good form for extra reps. Better to do fewer reps with proper form to minimize your risk of injury.
Single-leg bridge
Any time you take an exercise to a single leg you will automatically make it harder. Assume a bridge position.
Lift one foot off the floor and bend your leg back toward you, then lowering the foot.
Repeat this movement with the other leg.
Complete the same number of repetitions on each side.
Squat
Removing the chair enables you to perfect the form of an ordinary bodyweight squat.
The same motion is still applicable here, though. Think of sitting down in a chair by hinging at the hips and pushing your bottom back.
Pushup
A standard pushup is the more difficult version of a knee pushup. Position yourself in a high plank and do the pushup the same way, but let your elbows flare out at a 45-degree angle.
Forward and backward lunge
You will increase stability, mobility, and balance by moving rather than staying stationary in a lunge.
Stand with your feet together. Take a step forward with your right leg.
Push off the forward leg to come back through the starting position, stepping back into a backward lunge.
Push the backward leg off to come back to the center. That’s 1 rep.
Count as one. Do this 10 to 15 times with the right leg, then do the same on the left.
skipping
skipping will increase your stamina and flexibility which helps you to stay active and fit
Pike pushups
Adding a pushup to your pike will target those shoulders even more. The movement here is all in the arms, so keep the rest of your body stable.
To perform, assume a pike position and bend at the elbows â allowing them to flare out to the sides â directing the top of your head toward the ground.
Superman
Work your lower back â and the entire backside of your body â with a superman. Take it as slow as possible to maximize the movement.
Instructions
Lie on your stomach, arms, and legs extended.
Keeping your neck neutral, recruit your core and the back of your body to lift your arms and legs up and off the ground as high as they’ll go at the same time.
Pause for 1 second at the top, and slowly lower back to the start position.
Plank with alternating leg lift
Adding a leg lift to a regular plank will make you unstable, which requires your core to work in overdrive and your three limbs to support more weight.
Lift one leg up, hold it for 5 seconds, and return it to the ground. Repeat with the other leg.
Kneeling side plank with hip abduction
Holding your body up with your knee and your extended arm during a hip abduction makes this move an upper-body exercise, too. And it recruits the core even more.
Kneel on your left side, supporting your body on your left elbow. Knees bend at 90 degrees, with hips in front, aligned with your knees.
Lift the right (top) leg up, pause, and lower it back down.
Perform for 10 to 15 reps, then repeat on the other side.
Dead bug
Activate those deep core muscles with a dead bug.
Instructions:
Begin lying on your back, legs at tabletop, and arms extended in front of you.
In a coordinated movement, allow the heel of your left leg to fall toward the ground and lower your right arm above your head, being mindful of keeping your lower back on the ground.
Bring your leg back to tabletop and your arm in front of you. Repeat, using the opposite arm and leg.
Advanced routine
When the intermediate routine becomes easy, try these advanced moves.
Do 2 sets of 10 to 15 reps for each exercise, resting for 30 seconds to 1 minute between exercises.
Or do 1 set of each exercise, rest for 1 to 2 minutes, and repeat.
Single leg bridge with leg extended
Lifting the foot, then extending the leg to be straight out makes one-leg bridge even tougher. Keep your foot flexed throughout the movement. The same number of repetitions as on the first leg have to be done by both legs.
Overhead squat
This will challenge your mobility and range of motion in the upper body while giving the lower body the benefits of a squat. It’ll also force you to engage and work your core.
To perform, complete a squat with your arms extended overhead throughout.
One-legged pushup
Lifting one leg will put more weight on your other three limbs, thus making it harder to do.
To get it done, assume a pushup position and lift one leg off the ground then complete the pushup.
Jumping lunges
Jumping exercises, often known as plyometrics, require giving max effort for a short interval of time.
Because of the power and strength they require, youâll feel the burn quickly.
Add a jump to your lunge, really exploding up in each rep, to challenge yourself.
Elevated pike pushups
Elevating your feet in a pike pushup will make this version the hardest.
Put your feet on an elevated surface, like a bench or a step, and complete an elevated pike pushup.
The higher the surface, the more challenging it will be.
Kneeling squat with jump
Advanced Bird Dog
Get into a high plank position, then do a Bird Dog, lifting one arm and the opposite leg at the same time.
As with all advanced exercises, maintaining a straight spine is key here.
One-leg forearm plank hold
Lifting one leg and holding it there will elevate a forearm plank.
Static plank position on your forearms.
Raise one leg and hold for as many seconds as you can, then switch sides.
Side plank with hip abduction
Plank off your foot instead of your knee for a full-body challenge in this hip abduction.
To do, assume a side plank, then lift the leg. Repeat on both sides.
Hollow hold to jackknife
This exercise requires you to engage your abs throughout.
How to do it:
Start in a hollow hold position: Lie on your back, extend your arms above your head, and engage your core. Lift your legs and upper body off the floor and hold them up.
Add in a jackknife: Lie on your back, holding your legs straight, with your arms extended overhead to touch your toes.
Slowly let your legs and arms drop back down until you come back into the engaged hollow hold position.
Takeaway
You know, doing bodyweight exercises will really make an at-home workout challenging for people of all fitness levels. Then again, you could take our beginner routine and do it in just a couple of months, making yourself well on your way toward mastering the advanced routine. Earn that sweat equity today!
Diet and Nutrition
- Fuel Up with Protein
- Add lean protein sources, such as eggs, chicken breast, tofu, and beans, to help repair your muscles and build strength. Protein also keeps you fuller longer, which can assist in weight management.
- Hydrate
- Drink at least 8-10 glasses of water daily while working out and afterwards to keep yourself hydrated. Squeeze in some lemon juice for a little extra flavor and vitamin C.
- Whole Foods Only
- Focus on whole grains, fresh fruits, vegetables, and healthy fats like nuts and avocados for sustained energy. Avoid processed snacks and sugary drinks.
- Plan Balanced Meals
- Include a mix of macronutrients (carbs, protein, fats) in each meal. For example, pair grilled salmon (protein), quinoa (carbs), and a leafy green salad (fiber and vitamins).
- Supplement Wisely
- Nagona Lean Body Tonic, will boost your results as a natural formula to increase metabolism, burn fat, and support lean muscle growth. You can get this to add to your daily routine and achieve a toned and strong body that supports nutrition and workout efforts
the ultimate companion to your home workout and healthy diet. Fuel your fitness goals and see faster results!
- Do Not Skip Breakfast
- Begin your day with a nutrient-dense meal, such as oatmeal with berries and almond butter, to get your metabolism revving.
- Timing Matters
- Eat a small snack before your workout, like a banana or a handful of nuts, to fuel up. After your workout, eat a meal that is high in protein and carbs to replenish glycogen and support recovery.
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