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No-equipment-required home workouts for all

Some you might know, but I’m a Level 3 qualified personal trainer and so I thought now might be a good time to share some home workouts with you. Enjoy!

These home workouts require nothing but motivation to get them done – so there’s no excuse not to get your daily dose of movement! No matter what your goals or preferred method of exercise, there something for everyone, with adaptations, progressions, and regressions to suit all abilities.

I’ve also added in a generalised warm-up and cool-down that should be done before and after to any high intensity or strengthening workout, retrospectively. If you are struggling with what an exercise entails, then YouTube have some great tutorials on how to execute them


10 minute warm-up

Do each exercise for 60 seconds.

  1. March in place
  2. Jumping jacks
  3. Butt kicks
  4. Mountain climbers
  5. High kicks
  6. Side to side squats
  7. Alternating side lunge
  8. Big arm circles
  9. Hip circles
  10. Shake it all out

10 minute cool-down

Do each exercise for 60 seconds.

  1. Alternate side toe touch
  2. Glute stretch on each side
  3. Quad stretch on each side
  4. Side bend stretch on each side
  5. Over-head triceps stretch on each side
  6. Chest-cross arm swing

10 minute ab blast

Depending on your level of fitness you can choose to do anything from 30 seconds per exercise with 30 seconds rest to 50 seconds per exercise with 10 seconds rest.

ExerciseRegressionProgression
PlankPush your bum up to the ceiling to create a V shapeRocking plank
Side plank with one arm supportBalance on your knee rather than the side of your footBalance on one leg
Slow dead bugs using alternative arm to legOnly extend 1 arm or leg at a timeHold in extensions for 5seconds
Slow bird/dogOnly extend 1 arm or leg at a timeHold in extension for 5 seconds
Slow aleknasOnly extend both legs or both arms at one timeHold in extension for 5 seconds
Slow bicycle crunch with both legs raised above the groundKeep one leg on the floorHold in tucked position for 5 seconds
Slow leg raisesBend the legsAdd in a hip lift at the top of the leg raise
Cross-body mountain climbersGo onto your kneesIncrease the speed
V-sit holdFeet on the floorStraighten legs and lean further back
Knee to elbow in high plankGo onto your kneesSpider man push ups

10 minute glute activation

Depending on your level of fitness you can choose to do anything from 30 seconds per exercise with 30 seconds rest to 50 seconds per exercise with 10 seconds rest.

ExerciseRegressionProgression
Squats with a single pulse at the bottomRemove the pulseHold in a squat position and pulse
Alternate leg reverse lunge with a single pulse at the bottomRemove the pulseHold in a reverse lunge position and pulse
Alternative leg side lunge with a single pulse at the bottomRemove the pulseHold in a side lunge position and pulse
Alternate leg curtsy lunge into a side kickRemove the side kickMake it quick and springy
Pile squat with alternative heel raisesRemove the heel raisesHold in position with heels raises
Alternate leg glute bridge marchesGlute bridge holdSingle leg for half the time and then swap to other leg
Side clams, half the time spent on each legLie on your back and drop alternate knees out to the sideAdd a band around your knees
Side lying leg raises keeping the working leg raised, half the time spent on each legReturn to rest after each raiseHold leg up and pulse
Donkey kickbacks, half the time spent on each legAlternate legsHold at the top of the kick and pulse
Fire hydran, half the time spent on each legAlternate legsHold at the top of the movement and pulse

20 minute HIIT session

Complete each exercise for 35seconds and take 12seconds rest before moving onto the next movement.

 Repeat the sequence 4x.

  1. Drop lunge
  2. Burpee crunch
  3. Plank jack hop
  4. Step to jump squat
  5. Pop jacks
  6. Triceps press back

Regression: Take 30-60seconds additional rest in between sets if needed.

Progression: Increase working time, reduce resting time, or both!


45 minute full body strengthening session

ExerciseSetsReps/timeAdaptations
1a. Squats415xBanded around the knee, weighted, single leg, eccentric, or jump
1b. Press ups410xOn feet or knees, weighted, narrow stance, eccentric, incline, decline, triangle, or single arm
2a. Single leg RDL on each leg415xWeighted, eccentric, or raise the knee
2b. Triceps dip410xStraight or bent legs, weighted, or eccentric
3a. Bulgarian split squats on each leg415xWeighted, extended, or eccentric
3b. Extended plank shoulder tap410xOn feet or knees, wide or narrow stance, single leg
3a. Glute bridge415xBanded, weighted, eccentric or single leg
3b. Super man with arm extension410xWeighted

30 minute lower body strengthening session

ExerciseSetsReps/timeAdaptations
1a. Squats415xBanded around the knee, weighted, single leg, eccentric, or jump
1b. Pulses in squat position420xBanded around the knees or weighted
2a. Forward, side and reverse lunges on each leg415xWeighted, eccentric, or jump
2b. Wall supported sit and hold460sBanded around the knees or weighted
3a. Step ups on each leg415xWeighted, knee raised, or explosive
3b. Single leg standing calf raises420xWeighted or unsupported

30 minute upper body strengthening session

ExerciseSetsReps/timeAdaptations
1a. Press ups415xOn feet or knees, Weighted, narrow stance, eccentric, incline, decline, triangle, or single arm
1b. Inchworm410xOn knees or feet
2a. Triceps dip415xStraight or bent legs, weighted, or eccentric
2b. Side triceps side push on each side460sWeighted, eccentric or single arm
3a. Rocking plank415xWeighted, single arm, or single leg
3b. Scapular wall reps420xWeighted

30 minute Vinyasaa yoga sequence

Starting Meditation (10minutes)

From seated, close your eyes and fold the sides of your tongue inward for Sitali Pranayama (Cooling Breath). Inhale through your curled tongue like a straw. Close your mouth and exhale through your nose, creating a “ha” sound in the back of your throat. Repeat this cycle for several minutes.

Yoga Sequence

PoseTimeBreathes
Seated cat-cow Pose1 minute8-10
Seated half-moon pose1minute8-10
Seated spinal twist1minute8-10
Seated forward with mudra1minute8-10
Cat-cow pose2minutes16-20
Downward facing dog (adho mukha svanasanna)1minute8-10
Low lunge (ajaneysanna)1minute each side8-10
One-legged king pigeon pose (eka pada rejakapotasana)1minute each side8-10 each side
Wild thing1minute each side8-10 each side
Warrior II1minute each sideeach side
Warrior II variation1minute each sideeach side
Childs pose (balasana)2minutes
Bridge pose1minute8-10

Concluding Meditation (5 minutes)

Extend both legs and lie comfortably on the floor, turning the palms open. Press the back of the head into the ground as you deeply inhale and focus on sinking into the group. On an exhalation, gently close your eyes and soften. Observe the breath as you absorb the benefits of this practice.


I hope you enjoy my home workouts and benefit from bringing some movement into your week.

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