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Intermediate Level of Difficulty (30 minute max. workout) (by Nashvilleguy)

A workout I do that hits the main areas of my body.

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Warmup

Perform this warmup before continuing with your workout.

Picture of a female doing Assisted Hamstring Stretch Exercise

Assisted Hamstring Stretch

The assisted hamstring stretch utilizes the exercise band and allows you to stretch out the back of your leg on your own. This stretch can be performed by any fitness level.

Do this for 15 seconds on each side then rest for 30 seconds - Do this 4 times before moving on.
LEARN EXERCISE
Picture of a male doing Kneeling Hip Flexor Stretch Exercise

Kneeling Hip Flexor Stretch

The kneeling hip flexor stretch targets the quadriceps and hip flexors and is a great exercise for anyone that spends most of their day sitting at a desk.

Do this for 15 seconds then rest for 30 seconds - Do this 4 times before moving on.
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Picture of a male doing Band Front Shoulder Stretch Exercise

Band Front Shoulder Stretch

The band front shoulder stretch is a great way to stretch your chest and open up the shoulder capsule.

Do this for 15 seconds then rest for 30 seconds - Do this 4 times before moving on.
LEARN EXERCISE
Picture of a male doing Standing Wall Angels Exercise

Standing Wall Angels

This is an upper body mobility exercise that helps to stretch open the chest and shoulders and increase the range of motion in the shoulder joint.

Do 10 reps then rest for 30 seconds - Do this 4 times before moving on.
LEARN EXERCISE

Exercise

Perform each exercise in this group one after another. Rest for the specified time period between sets.

Picture of a male doing Hanging Knee Tuck Hold Exercise

Hanging Knee Tuck Hold

The hanging knee tuck hold is a challenging core strengthening exercise and is suitable for all fitness levels.

Do this for 30 seconds then rest for 1 minute - Do this 3 times before moving on.
LEARN EXERCISE
Picture of a male doing Three Point Dumbbell Row Exercise

Three Point Dumbbell Row

The 3 point dumbbell row is an intermediate upper body exercise. This is a very challenging exercise that requires core strength and stability and targets the mid back.

Do 10 reps on each side then rest for 1 minute - Do this 3 times before moving on.
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Picture of a male doing Flop Burpees Exercise

Flop Burpees

The flop burpee is a full body conditioning exercise. This exercise targets the legs, shoulders and arms and is suitable for all fitness levels.

Do 10 reps then rest for 1 minute - Do this 3 times before moving on.
LEARN EXERCISE
Picture of a male doing Air Squats Exercise

Air Squats

The air squat is a beginner level lower body exercise that targets the glutes ad quads.

Do 10 reps then rest for 1 minute - Do this 3 times before moving on.
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Picture of a female doing Plank on Medicine Ball Exercise

Plank on Medicine Ball

The plank on the medicine ball is an intermediate core exercise. This exercise is the progression from the regular plank and has an element of added stability with the use of the medicine ball.

Do this for 15 seconds then rest for 1 minute - Do this 3 times before moving on.
LEARN EXERCISE
Picture of a male doing Knee Push Ups Exercise

Knee Push Ups

The kneeling push-up is a beginner level upper body exercise that targets the chest, shoulders and triceps.

Do 10 reps then rest for 1 minute - Do this 3 times before moving on.
LEARN EXERCISE
Picture of a male doing Overhead Tricep Extension  Exercise

Overhead Tricep Extension

By using proper form and speed, the overhead tricep extension is an excellent exercise to isolate and build strength in the tricep muscles.

Do 10 reps then rest for 1 minute - Do this 3 times before moving on.
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Cooldown

Perform the following cooldown exercises before ending your workout.

Picture of a female doing Jogging on Treadmill Exercise

Jogging on Treadmill

Jogging on the treadmill is a beginner level cardio exercise. This is a great exercise to use as a warm-up or for intervals during or after a workout.

Do this for 10 minutes
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