Instead of just giving you a list of sample workouts, how about we just teach you how to build a training program that gets results so you can design one that better aligns with your specific goals and needs?
It’s easier than you think! There are only five basic requirements to keep in mind:
Requirement #1: Cover All Basic Movement Patterns
When designing your training program, you need to make sure you include exercises that cover these seven fundamental movements:
- Pushing – examples include the push up, dip, and pike or handstand pushup
- Pulling – examples include the pull up, chin up, and row
- Squatting – examples include the front squat, back squat, and goblet squat
- Lunging – examples include the basic lunge, step up, side lunge, and Bulgarian split squat
- Hinging – examples include the deadlift, sumo deadlift, and Romanian deadlift
- Rotating – examples include the wood chopper and the Pallof press
- Walking – examples include the farmer’s walk and cardiovascular exercises like jogging and skipping rope
The goal here is to develop all-around fitness and athleticism that you can use in your everyday life.
Requirement #2: Always Observe Proper Form
Of course, if you want to make the most out of your workouts (and stay injury free), you’ll need to also make sure that you’re performing every movement with perfect form—which can be quite challenging to do if you’re a beginner and you don’t have a professional coach guiding you.
So, unless you’re 100% sure you know what you’re doing, your best bet is to at least consult with a professional first before designing your at-home training program.