HOW TO CREATE AT-HOME WORKOUTS WITHOUT WEIGHTS
COVID-19 and the requirement for social distancing have rapidly changed the daily behaviors of people around the world. This extends to all aspects of people’s lives, including the way they work out.
Many of our coaches and clients are faced with the challenge of keeping their clients active and healthy in the face of gym closures, lockdowns, and social distancing.
If you, like so many, are faced with this challenge, it is important to know that you can continue to keep yourself and your clients moving by creating at home workouts without weights.
In this article you’ll find a training split and two sample weeks of at-home workouts that you can adjust to suit your or your clients’ needs.
Use these workouts as inspiration and please share your home workouts with us. As a fitness collective, we can inspire and support each other to adapt to the current circumstances. Please tag us @opexfitness in your posts and stories.
At-Home Workouts Without Weights
At Home Training Week Split
A simple training split that you can follow is as follows:
Monday: Full Body Resistance
Tuesday: Mixed Bodyweight Aerobic
Wednesday: Full Body Resistance
Thursday: Active Recovery
Friday: Full Body Resistance
Saturday: Cyclical Aerobic Intervals
Sunday: Rest
Full Body Resistance days include both upper body, lower body, and core movement patterns, that is, Bend, Squat, Push, Pull, Lunge, and Core.
The goal of these training sessions should be to maintain consistency and normalcy in your fitness routine. While there may be a brief interruption to regular training, maintaining a daily movement practice will make the transition back to the gym far smoother than stopping altogether. Keeping active at home will also support general health and wellbeing, including immune system health. Looking for tips to stay healthy at home? Learn our Basic Lifestyle Guidelines here.
Below are two examples of at-home workouts following this split. The first example is written for if you have access to bands and a jump rope and the second example is with no equipment.
At-Home Workouts Without Weights: Split 1
If you have access to bands and a jump rope.
Monday: Bodyweight/Band FBR
A1. Knee Banded Air Squat, @3111, 12-15 reps x 4 sets; rest 60 sec
A2. Hand Release Push-Up, @31X1, 12-15 reps x 4 sets; rest 60 sec
B1. Banded Good Morning, @20X0, 20 reps x 4 sets; rest 60 sec
B2. Tabletop Reverse Plank, 45-60 sec x 4 sets; rest 60 sec
C1. Wall Walk w/ 3 sec nose-to-wall hold, 4-6 reps x 4 sets; rest 60 sec
C2. Jump Lunges, 20-30 sec unbroken reps x 4 sets; rest 60 sec
D. 10 min easy cooldown walk
Tuesday: Mixed Bodyweight Aerobic
15 min AMRAP @ sustained pacing
400m run
30 Double Unders
20 Walking Lunge steps
10 Strict Push-Up Burpees
+
Rest Walk 5 min
+
15 min AMRAP @ sustained pacing
10 Sit-Ups
20 Air Squats
30 Front Leaning Rest Shoulder Taps
+
10 min easy cooldown walk
Wednesday: Bodyweight/Band FBR
A1. Curtsy Lunges, @2011, 15/side x 4 sets; rest 30 sec
A2. Banded Bicep Curls, @20X0, 15-20 reps x 4 sets; rest 30 sec
A3. Jump Squats, @10X0, 15 reps x 4 sets; rest 30 sec
A4. Banded Overhead Tricep Extensions, @2011, 15-20 reps x 4 sets; rest 30 sec
A5. Banded X Lateral Walks, 20 steps/direction x 4 sets; rest 30 sec
A6. Star Pattern Band Pull-Aparts, @1010, 10 complexes x 4 sets; rest 3 min
B. 10 min easy cooldown walk
Thursday: Active Recovery
30-60 min walk outdoors, unplugged
Friday: Bodyweight/Band FBR
A1. Knee Banded Hip Thrust, @21X2, 10-15 reps x 4 sets; rest 60 sec
A2. Banded Z Press, @20X1, 10-15 reps x 4 sets; rest 60 sec
B1. Split Squat with Front Rack Band Resistance, @20X1, 10-15 reps/side x 4 sets; rest 60 sec
B2. Banded Chest Fly, @2111, 10-15/side x 4 sets; rest 60 sec
C1. Banded Reverse Crunch, @2110, 15-20 reps x 4 sets; rest 60 sec
C2. Bent Over Banded Row, @2112, 15-20 reps x 4 sets; rest 60 sec
D. 10 min easy cooldown walk
Saturday: Cyclical Aerobic Intervals
Each For Time @ sustained
800m run
50 Double Unders
+
Rest walk 5 min
+
400m run
75 Double Unders
+
Rest walk 3 min
+
200m run
100 Double Unders
+
Rest Walk 5 min
x 3 sets (from the top)
Sunday: Rest
At Home Workouts Without Weights: Split 2
If you have no equipment.
Monday - Bodyweight Full Body Resistance
A1. Cyclist Squat (heels elevated on book or low step), @42X0, 12-15 reps x 4 sets; 45 sec rest
A2. Reverse Scapular Push-Up, 12-15 reps x 4 sets; 45 sec rest
B1. Single Leg Hip Thrust, @30X3, 12-15 reps x 4 sets; 45 sec rest between sides
B2. Chair Dip, @30X0, 12-15 reps x 4 sets; 45 sec rest
C1. Bent Hollow Hold, 30 sec x 3 sets; 30 sec rest
C2. Side Lying Leg Raise, @30X1, 12-15 reps x 3 sets; 30 sec rest
C3. Bottom of Push-Up Hold, 30 sec x 3 sets; 30 sec rest
Tuesday - Mixed Bodyweight Aerobic
30 minutes As Many Rounds As Possible @ sustained pace
20m Bear Crawl
20 Cossack Squats
20 Jumping Jacks
20m Crab Walk
8 alternating bodyweight Turkish Get Ups
10 Inchworm + Push-Up
Wednesday - Bodyweight Full Body Resistance
A1. Hamstring Walkout, 5-8 reps x 4 sets; 45 sec rest
A2. Decline Push-Up, @20X0, 8-10 reps x 4 sets; 45 sec rest
B1. Reverse Lunges, @20X0, 24-30 reps alternating x 4 sets; 30 sec rest
B2. Prone Y Raise, @1012, 12-15 reps x 4 sets; 30 sec rest
C1. Side Plank Rotations, @2121, 8-10 reps x 3 sets; 30 sec rest between sides
C2. Wall Resisted Dead Bug, @3030, 10-12 reps alternating x 3 sets; 30 sec rest
C3. Hang (Door frame, stair), 30 sec x 3 sets; 30 sec rest
Thursday - Active Recovery
10 min Full Body CARS - Hip, Ankle, Thoracic, Shoulder, Scapular, Wrist
10 min Yoga Flow
+
30 min Walk outside if permitted
Friday - Bodyweight Full Body Resistance
A1. Single Leg Squats, @31X1, 12-16 reps alternating x 4 sets; 45 sec rest
A2. Standing Towel Row, @30X1, 8-10 reps x 4 sets; 45 sec rest
B1. Feet Elevated Hip Thrust, @30X2, 10-12 reps x 4 sets; 45 sec rest
B2. Eccentric Handstand Push-Up, @50A0, 5-8 reps x 4 sets; 45 sec rest
C1. Plank Shoulder Taps, 60 sec x 3 sets; 30 sec rest
C2. Wall Sit Marches, 60 sec x 3 sets; 30 sec rest
C3. Superman to Hollow Roll, 5 each way x 3 sets; 30 sec rest
Saturday - Cyclical Aerobic Intervals
4 sets
5 min AMRAP @ sustained pace
20m High Knees
20m Butt Kickers
20m Karaoke, left and right
20m Jog
3 minutes rest
Sunday - Rest
At Home Principles of Progression
It is possible that you may need to spend multiple weeks training at home. If that is the case, then there are some basic principles that you can follow to progress your training from week to week.
Increase number of repetitions, for example, 12-15 reps to 15-20 reps
Increase number of sets, for example, 3 sets to 4 sets
Increase tempo, for example, @30X0 to @40X0
Increase duration of holds, for example, 30 sec to 45 sec
Increase complexity, for example, bent hollow hold to hollow hold
If you have suddenly found yourself with some extra downtime because of COVID-19, then please take advantage of all the free educational resources that we provide.
Our Free Fitness Coaching Blueprint course on LearnRx will teach you principles and implementation of exercise, nutrition, and behavior so that you can use this time to grow your skillset. Importantly, it will introduce you to the OPEX Method of Coaching, so that you can effectively personalize your at-home workouts to your needs. Start the free course today.