Save this At-Home Workout!
A happy Thanksgiving to all who are celebrating this week! We are in the midst of the busiest travel week of the year, so I think that another on-the-go workout would be fitting today. We went over some quick travel workouts in a previous blog post, so this time let’s focus on a full-length workout that you can do in whatever living room or hotel room you have access to — no equipment needed.
There’s no reason your health needs to be put on the back burner while you travel. (You’ll need all available burners for your side dishes on Thursday.) Take a look at this workout, give it a try, and let me know how it goes!
This full-length workout is a challenge! Each exercise can be progressed or regressed to suit any level — so have no fear if you’re a beginner. Click on each exercise to see an example in action!
3-4 sets (1 minute rest in between sets):
Progress: hold something weighted in goblet or front squat position. Regress: squat to a chair; no hold at the end.
Regress: hold the plank without going up and down either in low plank or in push-up position.
12 squats; hold the last one at the bottom for 20 seconds
Plank Up-Downs 30 seconds
3-4 sets (1 minute rest in between sets):
Progress: hold more weight or take 3 slow seconds to bring the weights down (1 second back up). Regress: hold less weight or use a resistance band if you have one.
Regress: don’t hold any weight overhead, or do stationary lunges with no weight
Progress: Take 3-5 seconds to lower yourself (1 second back up). Regress: do the pushups with your hands elevated on a couch, chair, table, etc.
12 Bent-Over Rows with something heavy in each hand (like a gallon of milk, or dumbbells if you have them)
20 Overhead Walking Lunges (hold something like a gallon of milk or a dumbbell)
10 Pushups
Set your timer for the finisher! 3 sets: 45 seconds on, 15 second rest.
Burpees (to regress, simply step these back — see video)
Overhead Carry(use something heavy — should feel challenging)
Phew! You did it! Take a phew minutes to congratulate yourself and cool down…
Downward Dog, pedal your feet slowly
Static stretches: anywhere that feels good to you
Child’s Pose
Great work!
Hi, I'm Cassandra! I'm a Certified Personal Trainer, Nutritionist, and Pre/Postnatal Fitness Specialist based in New York City where I've also been performing in theatre and film since 2015. I began studying with the National Academy of Sports Medicine so that I could help battle the harmful effects of diet culture and body shaming I was seeing online by spreading evidence-based information that will help you lead a more balanced, healthy, and mobile life!