Happy Monday, my friends! If you’re in need of some motivation on the fitness front, I got you.
I’m getting started a little later on the blog today, as we spent the morning in the park to catch the sunshine earlier today. We’ve been walking to the park almost every day since the quarantine started eight weeks ago (wow!) for sanity, fresh air, and exercise. It’s been a big part of my days that I’m so thankful to have.
I usually walk with Roadie and Skyler in the stroller, but today Scott joined us and we took turns running through the park. I’m grateful for the time that I’ve had with Scott at home during this crazy season, and I know it will change very soon when he starts his new job any day. (We’re still waiting on official clearance since there are a lot of steps for safety — fingers and toes crossed it begins ASAP.)
Anyways, today I thought it might be helpful to compile a good amount of workouts that have been featured on Life In Leggings and post them in one spot. I know it will be good for me to find and reference, too!
Below you will find a round up of bodyweight, dumbbell, and workouts using minimal equipment like bands, a stability ball, running, and more. I hope you’re staying moving out there, and if you have any specific requests for future workout shares, please let me know.
Here we go!
Disclaimer: although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me, and might not be the right type of exercises for you. If you decide to give my workouts a try, please make sure that you are cleared by a doctor first, and I always ask that you listen to your body and apply modifications and rest when needed.
No Equipment Workouts
These bodyweight workouts can be completed in your living room during nap time, on your back patio, while you’re traveling, or wherever you can fit a workout in!
Break a sweat and tone your core and booty with this 45-minute or less at-home high intensity bodyweight workout! Tabata playlist and demos included.
This is a bodyweight workout that you can complete anywhere in just twenty minutes! There are ten exercises in this circuit, and the challenge is to complete each one for one minute. Tackle this mix of strength and power exercises to get your heart rate up with bouts of cardio!
At-home (do anywhere) bodyweight workout – perfect for beginners, those getting back into working out, and postpartum mommas.
This circuit incorporates both strength and cardio components with a mix of tabata-style exercises that target more than one muscle group at a time. Enjoy staying off of the floor and complete it virtually anywhere!
This legs and abs circuit also involves a few exercises that will get your heart rate up in no time. Each round takes about five minutes to complete, so you could easily fit three rounds (about fifteen minutes) into an early morning, lunch break, or late night workout at home.
A total body burner you can take wherever you feel comfortable! Photos and exercise breakdowns included. All of these bodyweight exercises target more than one muscle group at a time without the use of equipment!
This one is quick and effective! It doesn’t involve as many jumping exercises, but it still gets your heart rate up with continuous movement and bouts of cardio with the jumping jacks and jump ropes. You can choose to do a circuit like this at home or in the gym without any equipment.
This workout is perfect for those living in a dorm room, small apartment, or anyone looking to fit in a workout on a lunch break or at home. I created it while living in a smaller apartment than we’re in now with our downstairs neighbors in mind.
This no-equipment total body workout that has a strong emphasis on core and booty exercises with moves designed to tone your arms, legs and abs all in one swoop! You can complete this one in a small area at the gym, at home, outdoors, or even in a hotel room throughout your travels.
Get a quick and effective fat-burning workout in on your lunch break or at home with this HIIT circuit! No equipment is required, and exercise demonstrations are included.
These are some of my favorite workouts that only require 1-2 sets of dumbbells. Some will call for a set of light, medium, and heavy, but you can work with what you have by adding reps to exercises that call for heavier weights if you only have light and medium. If you only have a heavier set, cut your reps or drop the weights completely!
Challenge yourself with this at-home dumbbell strength workout that tones your entire body! Complete each exercise for 1 minute, rest, and repeat.
I specifically chose exercise combinations that work more than one muscle group at a time for this circuit. Why not get more bang for your buck, right? All of them require core stabilization, so you should be engaging your abdominals the entire time and stay focused on that!
This workout features a mix of pushing, pulling, core, and leg exercises, and can be done at home with a few sets of dumbbells. There are three different circuits, so complete the first one in its entirety before going to the next, rest, then move onto the next circuit.
Hit every major muscle group with this 45 minute or less total body workout. All you need is a light, medium, and heavy set of dumbbells. This workout is broken up into three different circuits. Complete the first one in its entirety before going to the next, rest, then move onto the next circuit.
Do this circuit wherever you feel the most comfortable. All you need to complete it is a set of medium dumbbells, and maybe a set of heavier ones for a few moves – if you’d like. It targets all of the major muscle groups and took me about 40 minutes to complete three rounds.
Band, Ball & Running Workouts
And finally, here are some of my go-to running/strength workouts, circuits with bands, the stability ball, gliders or towels, and more.
I love throwing extra moves into my running workouts because it breaks up the monotony of doing the same thing mile after mile. You can use a bench on your route for the push-ups and dips, or even grab a mat to circle back to. Just make sure to wash your hands and wipe or wash everything you bring home with you.
Resistance bands are excellent tools for workouts that can be used for strength training, high rep exercises, injury rehabilitation, and stretching. It may not seem like it, but enough resistance or reps can get your muscles burning in no time. I like to throw band exercises into my workouts at the gym every now and then, and I put this total body strength circuit together specifically for those who prefer to workout at home.
Try this quick and sweaty core and booty burner circuit on the stability ball! Exercise demonstrations included.
- At-Home Resistance Band Tabata Workout
At-Home Tabata Strength Workout With Resistance Bands. Exercise breakdowns, a video, and Tabata training playlist included!
This one is a throw back! But it’s a good one to turn to if you’re looking for some cardio and a quick dumbbell circuit to follow.
This one is similar to the circuit structure I would put together for my 1-on-1 clients, and I completed it with little rest in about 40 minutes. You need a stability ball and a lights and medium set of dumbbells for this one.
This workout uses gliders and one set of light to medium dumbbells, but get creative with what you have on hand. You can use paper plates instead of gliders, two small hand towels, or even just socks! Just be careful of slipping if you’re on a hard surface, and have a mat nearby if that’s the case. Also, grab a set of dumbbells, water bottles, soup cans, or whatever you have.
All you need to complete it is a set of medium dumbbells, one weight plate, or something totally unconventional like a rock if you need some fresh air. Choose your living room, your outdoor patio, or even a secluded corner in the park if you feel up for it. (I used a rock and that’s what is pictured!)
Challenge yourself with this AMRAP (as many reps as possible)-style workout that only requires a set of dumbbells or one resistance band.
I’d love to hear if you’ve given any of these workouts a try.
See ya back here soon and stay safe out there!
rai fakhar e alam
great work, a perfect blog I was in need of such article in this Lockdown and the most beautiful thing is its equipment free
Going to do some of these But why didn’t you mention plank?
going to share this with my gym partner
rai fakhar e alam recently posted…Top 5 convertible mattress sofa
Hi there, thank you! There are planks in several of the workouts here. It’s a great core conditioning move!