It’s raining out.
The gym is closed.
You don’t feel like getting out of your pajamas.
Whatever the reason, training in the comfort of your own home has its merits — and is it totally legit. Just grab a dumbbell or even a jug of juice from the fridge, wear those PJs and skip the shoes, then find a spot where you can crank out this quick, fun and effective workout.
After a 5–10 minute warmup, complete 12 reps of each exercise (per side, if applicable) all the way through. Rest and stretch a few minutes; repeat.
Move: Balance on your right foot. Hinge at the hips and touch the floor with your left hand maintaining balance between reps.
Modification: Rather than touching the floor, reach your left hand in front of you in space.
Move: Hold a weight under your chin with your shoulders down and back. With a stance slightly wider than shoulder-width, drop your hips down and back as low as possible, keeping both knees tracking forward.
Modification: Remove the weight and do a bodyweight squat.
Move: Holding a strong plank position, lower your chest to 3–5 inches off the floor and return to plank position. Rotate one hand toward the sky and hold a brief side plank. Repeat and rotate onto the other hand during the next rep.
Modification: The pushup can be done on your knees, followed by a high plank and rotation.
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Move: No dumbbells? No problem! Grab a jug by both hands, hinge at the hips, keep the shoulders down and back and row the jug to your chest. Ensure the shoulder blades are engaged.
Modification: Empty (or drink!) out of that jug to lighten the load.
Move: Begin with your feet together. Step to the left, keeping your left toe pointed forward. Sink your left hip down and back while maintaining an elevated chest and a straight right leg.
Modification: Begin with your legs in a wide stance, both toes pointed forward and shift weight from side to side, removing the step.
Move: Set the heels of your hands on the edge of a couch or chair and place your feet in front of you. Lifting your hips, bend from your elbows until they are at 90 degrees. Brace the core and press back up.
Modification: Bend your knees and place feet more underneath you for support and assistance.
Move: Begin in a lunge position with your right leg in front. Squeeze your glutes, keep your front knee aligned over the middle toes, drive your arms upward, jump and switch, landing with the left leg in front.
Modification: Remove the jump and do alternating leg step-back lunges.
READ MORE > 21-DAY PUSHUP AND PULLUP PLAN
Move: Hold an active plank position with ears, shoulders, hips and ankles in perfect alignment. Resisting rotation, tap the right foot out to the side and back, followed by the left.
Modification: The same exercise can be done from a knee plank position.
Move: Lay on your stomach on the floor. While bracing your core and squeezing your glutes, lift your right arm (at the shoulder) and left leg (at the hip) simultaneously. Switch and repeat.
Modify: Engage your shoulder and glute muscles without actually lifting the limbs.
(via MyFitnessPal Blog)