At Home Training- October 2017

Posted by Ava Cowan on

At Home Training.

Have you decided to forgo the gym and want to train at home? That is absolutely possible but you must be prepared. What is first?

Make a plan. Here are a few steps that you should follow before starting an at home exercise routine:

  1. Set specific goals.
  2. Give these goals dates.
  3. Get required equipment
  4. Set aside a specific time to workout when you will not be interrupted.

Based on your goals, create a workout schedule and stick to it. This should outline the days you set aside for working out and your days off. Only exercise 2 or 3 muscles groups each day. For example, do chest and shoulders one day, legs and back another day, then arms and abs the next.

Think of a date that you’d like to reach a certain goal and write it down. For instance, in one month you would like to lose 8 lbs of body fat. Small mini goals are extremely effective.

The fitness equipment that I recommend to start with is a workout bench, a mat, a stability ball, and a set of dumbbells. There are so many places to purchase fitness equipment this should be a breeze to locate. Google search is your friend!

If possible, delegate a room for doing workouts. This room should be well ventilated preferably with a window. Place a large mirror so that you can check your form. Keep this space cool staying between 68-72 degrees.

Play your favorite music - and turn it up! This is one of my favorites. It can really help to keep you motivated and focused.

As you can see from the list of equipment above, you do not need a lot of equipment to work the whole body effectively.  There are many exercises you can perform by modifying the exercise slightly, or by using assistance from a bench, exercise ball, wall or other object. If you're serious about your home workouts, you really need at least some basic fitness equipment. As you progress you can add to your collection piece by piece.

The following exercises have minimal requirements in this regard. You will only need a solid bench and at least one set of dumbbells. 

Note that if your aim is for strength or muscle size, you really need a full set of weights so that you can progressively increase your weights over time. Where there are more than 3 exercises, choose 2 or 3 for each muscle group that you're exercising that day. Every now and then, for some variation, swap one exercise for another. Variation is essential for every productive workout routine. Stay proactive with your training by looking up additional exercises as these become easier.



Bicycles - 1 set of 15 reps, then progress to 2 sets, etc.

Crunches on stability ball - 3 sets of 25 reps

Plank - 3 sets hold for 30-60 seconds, keep adding time each week.

Knee Ups - 3 sets of 25 reps, exhale as the knees come toward the chest.


Push Ups - 3 sets of 20.  Beginners may start pushing against the wall, progress to using the weight bench, and then go on your knees on the floor.

Bench Press - 3 sets of 8-12 (requires dumbbells and a bench)

Dumbbell Flyes - 3 sets of 8-12 (requires dumbbells and a bench)


These exercises require weights.

Upright Rows - 3 sets of 8-12 (requires barbell or dumbbells)

Dumbbell Shoulder Press - 3 sets of 8-12 (requires dumbbells)

Lateral Raise - 3 sets of 8-12 (requires dumbbell)

Bent Over Lateral Raise- 3 sets of 8-12 (requires dumbbells)


Standing Bicep Curls - 3 sets of 6-12 (requires dumbbells)

Concentration Curls - 3 sets of 6-12 (requires dumbbells)

Hammer Curls - 3 sets of 6-12 (requires dumbbells)


Triceps dips using weight bench or couch

Narrow Arm Push Ups - 3 sets of 12 (a beginner may start using the wall)

Dumbbell Triceps Extensions - 3 sets of 12 (requires dumbbell)


Lunges - 3 sets of 12 (you can do these holding dumbbells at your sides if you wish)

Dumbbell Squats - 3 sets of 12

Front Leg Raises - 3 sets of 12 (if you find these too easy try using ankle weights)

Calf Raises - 3 sets of 12 (find some stairs and balance holding the wall)

Looking for a more challenging Gym Workout? Click Here.


  • Thank you Chris! I think it’s perfect for people who are not quite comfortable in a gym atmosphere. I am glad you found the info helpful. :)

    Ava Cowan on

  • Love how detailed this is! Great and easy guide to start right up. I think my mother would find this helpful ..thanks for the info!

    Chris Williams on

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