At-Home Workouts

At-home workouts using bodyweight are a great option when you can't make it to the Y.  We're sharing a few examples here and will share more in the coming days.  If you have any questions, feel free to contact Angie Paxson, Health & Wellness Director at angie.paxson@ymca-ywca.org.

Here are 5 workouts to get you started:

1. “Tabata Whatever”  (source: twobraincoaching.com)

Choose 5 home-friendly exercises.  For each of the exercises, perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.

Example:​
Tabata Row - Rest 1 Minute​
Tabata Squats - Rest 1 Minute​
Tabata Pull-ups - Rest 1 Minute​
Tabata Push-ups - Rest 1 Minute​
Tabata Sit-ups

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 10, 20, 5, 10, 15 = 60

2. “Murph”  (source: twobraincoaching.com)

For time, replace Pullups with a novel exercise if necessary.

  • 1 mile run
  • 100 pullups
  • 200 pushups
  • 300 squats
  • 1 mile run

3. “Griff”Run 800m  (source: twobraincoaching.com)

Run 400m backward
Run 800m
Run 400m backward

4.  2 rounds:  (source: twobraincoaching.com)

Max pushups 2:00
Max situps 2:00
Max flutterkicks 2:00
Max squats 2:00

5. 5 rounds of:   (source: twobraincoaching.com)

10 burpees
20 box/bench jumps
30 pushups
40 squats
50 lunges

Looking for more ideas?  Check out the "Top 25 At-Home Exercises" from Ace Fitness