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Simple Workouts For At Home Or On The Go!


These are simple ways to start your fitness journey from home or keep your fitness from falling too much when you are busy and on the go. 


Picking a few simple movements and setting a time frame is a great way to get yourself going when doing it on your own, here are 3 examples. 


#1 - AMRAP 10 - (As Many Rounds As Possible in 10 mins)


5 Push-ups

10 Squats

15 Sit-ups


Set a timer and do as many rounds as you can of those three movements in the 10 min time frame. You will get a full body workout in a short period of time. 


If you want to focus more on the glutes and legs here is one that will get the lower body working hard. This next workout will have your quads and glutes on fire!


#2 - Complete 5 rounds of these two movements as fast as you can:


20 Walking Lunges (do lunges in place if in a hotel room or have limited space)

20 Squats 


This last one uses 4 movements and has rest time built in.


#3 - EMOM 16 (Every Minute On the Minute for 16 mins) - At the top of every minute perform one of the movements listed, whatever time is left in that minute is used as rest time. At the start of the next minute, begin the next movement. Cycle through these 4 movements 4 times each.


Min 1 - 10 Squats

Min 2 - 10 Push-ups

Min 3 - 20 Lunges (10 each leg)

Min 4 - 10 Sit-ups 


Adjust the number of repetitions up or down depending on your fitness level. You will want to do approximately 30 seconds of work and have approximately 30 seconds of rest each set.


If you struggle with push-ups, go to your knees when doing them to make them easier. 


You can cycle through these three workouts while on the go or if you are just beginning your fitness journey at home. These workouts will help you get started without needing any equipment. 


For more guidance or if you have questions, please click https://www.axisstrengthtraining.com/contact for a Free Kickstart Consultation. We love helping you reach your fitness goals!


Videos for movements are provided below. 



Push ups


Lunges


Sit-ups


Remember to modify each movement and the reps/rounds to something you can safely handle. Make sure that you’ve been cleared by your doctor to participate in physical exercise. I hope this helps! 


-Jason


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