a.steed's.life

5 Weeks of Workout Routines You Can Do At Home

Posted 31st May, 2014 in

by Andrea

Below I've written down 5 weeks worth of workouts I've done, just to have a variety to reference if I am ever stumped for a workout to do. I thought I'd share it here in case anyone else wanted to try them.

^{Disclaimer: I am not a trainer. I have no idea if this is an efficient or "right" way to exercise. It's just what I like to do. Also, this was not a weight-loss goal (my weight stayed the same)--it's just a sampling of my regular strength and cardio maintenance routine. If I was trying to lose weight, I'd have to stop eating so many Cheese-Its!}

My Normal Routine:

I generally exercise 4-5 days a week, usually between 20 minutes to 50 minutes long--sometimes at home, sometimes at the gym. Lately, I tend toward a mix of running, HIIT (high intensity interval training) workouts, and yoga. Most of my workouts don't require any equipment, but occasionally I do use an interval timer app on my phone, an exercise mat, a kettlebell (20lb), dumbbell (5lb), or a chair.

If I've used someone else's workout routine that I found on a blog, DVD, etc., I've linked to their website or YouTube channel, so you can follow along with them. There are some great real-time workouts out there!

5 Weeks of Workout Routines You Can Do At Home - HIIT, Yoga & Running

WEEK 1

Sunday April 27, 2014 - 147 lbs

1 mile run on treadmill - 6mph pace - (10 min)

ZCUT #1 DVD Workout (10 min)

10 competition burpees
10 jump tucks
10 competition burpees
20 jump lunges
10 competition burpees
30 crab position kickups (2 legs=1 rep)
10 competition burpees
40 low jack side-kicks
10 competition burpees
10 pushups (on knees)
60 crunches

Happy Hamstrings Yoga (20 min)

Monday, April 28, 2014 - 145 lbs

3 mile run on track - 24 laps - (30:12)

Circuit (~10 min):

100 jumping jacks
40 lunges
40 squats
100 high knees
40 butt kickers
30 side lunges
10 leg lifts (each)
100 crunches

Tuesday, April 29, 2014 - 145 lbs

Power Yoga With Twists - (45 min)

Wednesday, April 30, 2014 - 146 lbs

2 miles run on treadmill + walking warmup & cool down - (26:00)

"Best Butt Workout" - (20 min)

50 Hip Bridge & Leg Lift
100 Donkey Kicks
100 Glute Kickbacks
50 Sumo Squats & Leg Raise
100 Side Lunges

Stretch (5 min)

Thursday, May 1, 2014 - 145 lbs

3.6 mile Preserve Loop run (33:19)

2 rounds of:

50 crunches
25 russian twists
25 v-up crunches
60 second plank
60 second superman

10 full pushups

Friday, May 2, 2014 - 146 lbs

Rest

Saturday, May 3, 2014

1 hour hike - gravel road

WEEK 2

Sunday, May 4, 2014

Rest

Monday, May 5, 2014 - 146 lbs

2 1/2 mile run on track - (25 min)

1/2 mile jog
1/2 mile sprint straightaway/jog curve
1/2 mile jog
1/2 mile sprint straightaway/jog curve
1/2 mile jog

Circuit Workout (10 min)

10 jump squats
20 jump lunges
30 mountain climbers
40 crunches
50 donkey kicks (25 each leg)
60 second plank
50 donkey kicks (25 each leg)
40 crunches
30 mountain climbers
20 jump lunges
10 jump squats
60 second plank

Tuesday, May 6, 2014 - 146 lbs

2.25 mile run (20:45 min)

2 rounds w/20lb kettlebell:

25 kettlebell swings
25 figure eights
25 goblet squats
25 1-leg dead lifts (L)
25 1-leg dead lifts (R)

30 second superman (x2)

50 crunches

Wednesday, May 7, 2014 - 146 lbs

2 ROUNDS for a total of 8 minutes Tabata workout (10 sec rest/20 sec work):

0:00 - Burpees w/pushups
0:20 - Rest
0:30 - Mountain Climbers
0:50 - Rest
1:00 - High knees
1:20 - Rest
1:30 - Jumping Jacks
1:50 - Rest
2:00 - Burpees w/pushups
2:20 - Rest
2:30 - Mountain Climbers
2:50 - Rest
3:00 - High Knees
3:20 - Rest
3:30 - Jumping Jacks
3:50 - Rest
4:00 - DONE !

Dynamic Yoga Flow (BenderFitness.com) - 27 min

This was more of a strength yoga exercise, mostly on the floor, plank taps, core exercises, not much in the way of warrior, lunges, balance, etc.

Thursday, May 8, 2014 - 146 lbs

3.82 mile run - Preserve Loop (32:32)

Friday, May 9, 2014 - 147 lbs

Rest / clean house

Saturday, May 10, 2014

2.6 mile run (25 min)

2 rounds of:

10 jump squats
20 side jump lunges
30 high knees
40 lunges
50 second wall sit

WEEK 3

Sunday, May 11, 2014

Rest

Monday, May 12, 2014 - 146 lbs
2 mile run on track - (19:48)

Abs & Thighs Tabata = 8 rounds; 10 seconds {rest} 20 seconds {maximum intensity}

Tabata round #1: Reverse Crunch (4 min)
Tabata round #2: Squat Thrust (4 min)
Tabata round #3: Back Lunge & Front Kick (alternating legs for each 20 second interval) (4 min)

Tuesday, May 13, 2014 - 146 lbs

ZCUT DVD Workout #10 - 2 rounds (11:45)

10 - Competition 180 Degree Burpees
20 - Low Jacks
20 - Bicycle Crunches
10 - front lunge/back lunge & jump lunge switch
20 - plank side-to-side jumps
10 - 3 jump lunges & 1 jump squat

Core Fantastic Pilates/Yoga (24 min)

Wednesday, May 14, 2014

Rest

Thursday, May 15, 2014 - 146 lbs

20 Minute HIIT: Sweat to Sculpt (50 sec work/10 sec rest)

1 leg plank frog hop to Warrior 3 (left leg)
1 leg plank frog hop to Warrior 3 (right leg)
high knees
in & out squat jumps
curtsy lunge to high kick (left leg)
curtsy lunge to high kick (right leg)
high knees
in & out squat jumps
tabletop w/single leg hip thrust (left leg)
tabletop w/single leg hip thrust (right leg)
high knees
in & out squat jumps
tabletop heel press (left leg)
tabletop heel press (right leg)
high knees
in & out squat jumps
downward dog heep press (left leg)
downward dog heep press (right leg)
high knees
in & out squat jumps

100 crunches

Friday, May 16, 2014

3.5 mile run - 8 laps around softball fields @park (32:07)

20 jump squats
20 forward lunge/back lunge, jump lunge switch
20 reptile pushups (alternating knee up to elbow each pushup)
20 mountain climbers
20 left leg side lifts
20 left leg back lifts
20 right leg side lifts
20 right leg back lifts
20 burpees w/pushups

Saturday, May 17, 2014

Rest

WEEK 4

Sunday, May 18, 2014 - 147 lbs

1 mile run on treadmill plus 1 min warmup & 1 min cool down (13:02 min)

Quick & Fun 16 Minute Home Workout (2 rounds - 10 sec rest / 50 sec work) - 35 min

1. Push-up Jacks
2. Frogger to Chair
3. Inner Thigh Squeeze (right)
4. Inner Thigh Squeeze (left)
5. Prone Heel Press
6. Knee Cross Plank to Side Plank (right)
7. Knee Cross Plank to Side Plank (left)
8. Side Lunge Curtsy (right)
9. Side Lunge Curtsy (left)
10. Bridge Hopper (right)
11 Bridge Hopper (left)
12. Wide Leg Plank Crunch
13. Twisting Lunge (right)
14. Twisting Lunge (left)
15. Pendulum Plank (right)
16. Pendulum Plank (left)

Monday, May 19, 2014 - 146 lbs

I slightly sprained my ankle yesterday, so I promised myself I'd either skip a workout or do something that involved no bodyweight on my feet. So, I ended up with this on-the-mat Abs & Legs workout:

2 Rounds of: