16 At-Home Workout Plans For All Levels and Ages

16 At-Home Workout Plans For All Levels and Ages


It is almost the first day of spring but, unfortunately, it is not a time of celebration or renewal. For many people, a number that increases every day, there is isolation and quarantine while the COVID-19 pandemic, also known as coronavirus, spreads through the world and our communities. It’s out of our hands. We must try and do the best we can with what we have. Exercise, movement, a focus on some sort of routine can be essential to one’s physical, as well as mental, well being. Lord knows there are plenty of coaches and trainers telling you the same thing online.


We’ve been working with a lot of them over the last decade, and we picked among the best of their programs below so that you have some blueprint that you can, we hope, work off of and find a way to stay sane and healthy for however long this thing takes.



This is an excellent set of workouts from Coach Shane Trotter. Each day’s exercises are grouped by a single piece of equipment that you’ll need. Regardless of whether you only have a wall, a bench, or an exercise band, there is an effective, fun training plan for you. In exploring the utility of each of these tools you’ll find greater mastery of training fundamentals and open yourself up to new exercises.


One wall, one bench, one band – hundreds of ways you could go. Endless days of challenging workouts. Be stoic. Throw out what isn’t necessary and free yourself to thrive.


What would you do if you only had these?


  • 2 chairs
  • 2 full 1-gallon paint cans or other full containers
  • An overhead bar or another device from which to hang from


Having a lack of training devices should not preclude you from obtaining a productive workout.


Whatever the reason may be, it’s good to know that you don’t need to go anywhere, have any special equipment, or need to conjure up a workout experience using magic. You can just do these exercise variations using a chair, pillow and kitchen towel. It couldn’t be any easier.


If you work hard, you can still go achieve your goals, even with minimal equipment. All you need is a length of rope, two cinder blocks, and a sturdy bench.


Your true mobility is only as good as it is when you first roll out of bed in the morning.

We are most used to paying attention to our movement patterns while in the gym. Similarly, we gauge our physical abilities by PRs and other measures that come after we have dutifully prepared and warmed up.


As you follow along with these quick mobility sequences in the video provided, pay attention to what you feel in your body. This can tell you much more than what you might feel in training and provide invaluable guidelines to direct your movement practice.



Here are five basic exercises you can do at home. Believe us, even though you’re only getting five exercises, the options are limitless to turn these into interesting strength and/or conditioning pieces. There’s no place like home.


The definitive guide to home bodyweight workouts. It will give you an honest and practical framework on how to structure and plan an effective training program using as little equipment as possible, in as little time as possible.


It will not give you a gimmicky “2-minute fat-blasting booty detox magic secret workout” that promises unrealistically large results for an unrealistically small amount of work. This is still going to be hard work.


The space in your bedroom, your living room, a hotel room, a small garage or a crowded gym is usually cramped and limited. Your biology may prefer to run free in wide-open spaces, but it needs movement however that can be accomplished.


In fact, you will feel more alert, energized, and ready for the day if you can fit in any of these circuits. Regardless of the size of your cell, you can still train hard. Here is your, no equipment necessary, guide to fitness inside a box.


These dynamic variations will strengthen and target your core from all angles and will also improve your core stability to help you look better and maximize your overall results. The exercises require minimal to no equipment so you can add these often into your regimen.


Anybody can work out. And if you’re starting out from scratch, you don’t need to be doing push-ups and pull-ups from day one.


What you should expect of yourself is your best. With the workout provided here, you will have the opportunity to demonstrate a different type of strength. It’s a practical, no-equipment, at-home workout that anybody can do. This workout will not only help you burn fat, but will also simultaneously build strength.


To help sculpt your arms and make them photo-ready, here are 10 exercises to pump up your arms using items that you can find almost anywhere (no gym or exercise equipment required).


Repeat each exercise for 5 sets of 30 seconds each (in other words, do as many repetitions as you can for 30 seconds) 5 times, and take 20 seconds to rest between sets.


Another 10 No Equipment Needed workout set from Trainer Enrico Fioranelli. You are going to really emphasize each leg separately to even out the power and strength from which your legs can produce.


Repeat each exercise for 5 sets of 30 seconds each (in other words do as many repetitions as you can for 30 seconds) 5 times, and take 20 seconds to rest between sets.


Does the absence of the bench press in your programming spell certain doom regarding your “gains?” Bodyweight training offers so many advantages and training your chest in this way is no exception.


Total body awareness and manipulation, a sense of true strength, as well as strength and stability transfer to other muscle groups, are just a few. The trick is to know how to program an effective and efficient routine to satisfy your own personal needs.


Sometimes gravity is the best form of resistance in your training. The majority of our modern health issues stem from abandoning normal human activity and a normal human environment.


When we run hills, bear crawl, do push-ups, climb, and use our body weight for exercise, we are replicating the normal human activities that have made us such brilliant physical specimens for most of human existence.


A short but effective, full-body follow-along workout that you can do anywhere in only a few minutes. This program requires no warm-up to begin. You simply need to set aside 14 minutes, press play, and follow along with kettlebell master Justin Lind.


You’re not in your twenties anymore and haven’t been for a while. In fact, just looking at all the “hard-core” and “Do you even lift?” on your Facebook feed makes your body hurt.


You do want to feel better, look better, and move well. You just don’t know where to start, what to focus on, or how to get there in the most pain-free way possible. If this sounds like you fear not. Creating a workout that fits your lifestyle doesn’t have to be complicated. Here are some basic steps to getting started with at-home exercise.


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