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by Collin Stark February 01, 2022 4 min read

A lot of people think you can’t get a good workout from home.

Heck, even I used to discredit a quick workout at home at the beginning of my fitness journey.

But since then, I eventually realized that they can be very useful when I can't make it to the gym.

And the thing is, you don’t need an expensive gym membership to work out and get physically stronger or leaner...

In fact, you really don’t need a ton of equipment either — just a decent pair of shoes and maybe some weights or bands will work just fine!

In this article, we’ll talk about the basics of a solid, home workout ... so you can put in the work and earn real results from the comfort of your own home.

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A Home Workout Is A Great Starting Point

Are you feeling the need to get in better shape? Do you know where to start?

A lot of times ... when people decide to start making fitness a priority in their lives, they get sucked into believing they need to buy a ton of workout equipment, workout supplements, and the most expensive pair of running shoes they can find.

Shoot, I get that ... because it's a time when we're excited about getting in shape, and we want to set ourselves up for the best results possible.

But while you will want to incorporate resistance training, and may even pick up some dumbbells, extra supplements, and a decent pair of shoes to get you started ... you don’t need to buy thousands of dollars worth of equipment!

That’s especially true when you haven’t fully formed an exercise habit yet.

You can actually have an amazing workout with minimal equipment ... or just doing simple body weight exercises and using your body to create the resistance!

So What Do I Need To Get Started?

Just like any workout in the gym, you will want to have a good plan of attack.

A complete workout program will most likely incorporate each body part, and give an equal amount of attention to each muscle group.

If you want to develop your own plan, it's a good idea to keep it simple in the beginning.

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For starters, picking five or six exercises that’ll help you develop a full-body workout can be very effective!

You can then split those exercises into workout "A" and workout "B" ... and alternate between those two workouts 3-6 times per week.

So, for the first week, you’ll start with the "A" workout on Monday, and then you’ll do the "B" workout the next time you workout.

Once you've completed workout "B" (most likely on Tuesday or Wednesday), you'll switch back to workout "A" the next time you workout that week, and so on.

Depending on your schedule and fitness level, you should shoot for 3 to 6 workouts per week!

Keep to that schedule until working out has become a habit, and your might begin to notice that your progress is slowing down or plateauing.

Beginner Workouts You Can Do At Home

It’s worth mentioning that in the beginning, you can do virtually any non-machine-centric exercise that you would do in the gym ... at home!

To be effective though, you'll likely need some dumbbells, kettlebells, bands, or a bar and weights.

Here are two examples of workouts you can do from home.

One incorporates no equipment at all, and the other would be good if you have dumbbells, kettlebells, or bands at home.

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At Home - No Equipment

Day 1 - Upper Body Circuit

Complete each movement and rest for 60 seconds at the end of the round, before starting the next round.

Repeat Circuit for 3-5 Rounds:
• 30 Push-ups
• 30 Sit-ups
• Plank For 30-45 Seconds
• 30 Dips
• 30 Bicycle Crunches
• Rest For 60 Seconds

Day 2 - Lower Body Circuit

Complete each movement and take a 60 second rest at the end of the round before starting the next round.

Repeat Circuit for 3-5 Rounds:
• 20 Air Squats
• 20 Reverse Sit-ups
• 20 (10 Each Leg) Split Squats
• Mountain Climbers for 30-45 Seconds
• 20 (10 Each Leg) Reverse Lunges
• Rest For 60 Seconds

At Home with Dumbbells (DB), Kettlebells (KB), or Bands

Day 1 - Lower Body Circuit - EMOM

Complete the movements in order every-minute-on-the-minute.

Once you have finished the predetermined reps or time, you will rest the remaining seconds before the next minute begins.

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Repeat Circuit for 3-5 Rounds:
• 20 DB Front Squat
• 20 DB Romanian Deadlifts
• 20 V-ups
• 20 Wide-Stance Goblet Squats
• 20 (10 Each Leg) Walking Lunges
• Plank For 30-45 Seconds

Day 1 - Upper Body Circuit - EMOM

Complete the movements in order every-minute-on-the-minute.

Once you have finished the predetermined reps or time, you will rest the remaining seconds before the next minute begins.

Repeat Circuit for 3-5 Rounds:
• 20 Push-ups
• 20 Standing DB Shoulder Press
• 20 (10 Each Arm) DB Bicep Curl
• 20 (10 Each Arm) DB Overhead Tricep Extension
• 20 Bent Over DB Row
• Mountain Climbers For 45 Seconds

If you don't have dumbbells, you can use bands or kettle bells in place of the dumbbells for any of the movements above.

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Exercise Must Be Matched By Nutrition

Now, as much as I stress the importance of working out and exercising consistently, there is another HUGE part of the equation...

Nutrition is something that is often undervalued or overlooked, but is a key factor in earning the results you're looking for.

Fortunately, we have developed the 1st Phorm App, which is an all-in-one app for workouts, nutrition, education, and an amazing tool to help support your health & fitness lifestyle as a whole!

In addition to that, if you’re just getting started with building a solid routine, and you want to make sure that you’re getting all of the necessary nutrition you need to be successful and progress toward your goals ... don't hesitate to contact our Customer Service team here at 1st Phorm HQ!

Our team is made up of NASM Certified Personal Trainers & Fitness Nutrition Specialists who can help make sure you have the tools & info you need to get the best results possible!

We’re here to help you earn real and long-term results!

Collin Stark
Collin Stark

NASM Certified Personal Trainer NASM Fitness Nutrition Specialist NASM Certified Nutrition Coach