Free At Home Exercises for Everyone
One way to keep your immune system healthy is to STAY ACTIVE.
Home Workout Circuit Training!
| Muscle Group | Exercise | Reps/Time |
| Warm Up | Jog in place/go for a brisk walk (Want to warm up your body) | 3-5 min |
| Legs | Squat Jump Squats | 12-15 / 3x 30 sec |
| Back | One arm bent over row Jumping Jacks | 12-15 / 3x 30 sec |
| Chest | Incline Push up Jump rope | 12-15 / 3x 30 sec |
| Shoulders | Overhead press Jump rope | 12-15 / 3x 30 sec |
| Biceps | Standing Curls Jumping Jacks | 12-15 / 3x 30 sec |
| Triceps | Overhead Extension Jump Squats | 12-15 / 3x 30 sec |
| Abs | Plank w/ toe touch in/out OR V ups, Bike | 1 min |
*Use your band for all movement if you can
*Mimic a jump rope movement
*Stand on Bosu for all movements if you have one.
*If you don’t have weight you can use cans or glass jars, etc.
| Beginner | Intermediate | Advanced | |||
| Minutes | Speed (mph) | Minutes | Speed (mph) | Minutes | Speed (mph) |
| 1-5 | Warmup Walk 2mph | 1 | Warm up 3mph | 1-2 | Warm Up Brisk Walk 3-3.5mph |
| 6-10 | Increase Speed Walk 3mph | 2-5 | Increase Speed Walk 3.5mph | 3 | Fast Walk 3.5-4.5mph |
| 11 | Increase incline 1% | 6-10 | Increase Speed Walk 4mph | 4 | Light Jog 5-6mph |
| 12 | Reduce incline 0% | 11 | Increase incline 4% | 5 | Fast Walk 3.5-4.5mph |
| 13 | Walk 3mph | 12 | Reduce incline 1% | 6 | Fast Jog 6-7mph |
| 14 | Walk 3mph | 13-14 | Walk 4mph | 7 | Run 7-8mph |
| 15 | Increase incline 1% | 15 | Increase speed 4.5mph incline 5% | 8 | Fast Walk 3.5-4.5mph |
| 16 | Reduce incline 0% | 16 | Reduce speed 4mph incline 1% | 9-10 | Light jog 5-6mph |
| 17 | Walk 3mph | 17 | Walk 4mph | 11 | Fast Walk 3.5-4.5mph |
| 18 | Walk 3mph | 18 | Walk 4mph | 12-13 | Fast Jog 6-7mph |
| 19 | Increase incline 2% | 19 | Increase speed 4.5mph incline 5% | 14 | Run 7-8mph |
| 20 | Increase incline 2% | 20 | Walk 4.5mph | 15 | Brisk walk 3-3.5mph |
| 21 | Decrease incline 0% | 21 | Decrease speed 4mph incline 3% | 16-18 | Light jog 5-6mph |
| 22 | Walk 3mph | 22 | Walk 4mph | 19 | Fast Walk 3.5-4.5mph |
| 23 | Walk 3mph | 23 | Walk 4mph | 20-22 | Fast Jog 6-7mph |
| 24 | Walk 3mph | 24 | Walk 4mph | 23 | Run 7-8mph |
| 25 | Walk 3mph | 25 | Walk 4mph | 24 | Fast Walk 3.5-4.5mph |
| 26 | Walk 3mph | 26 | Walk 4mph | 25-26 | Light jog 5-6mph |
| 27-30 | Reduce speed 2mph | 27 | Cool down 3mph Incline 2% | 27-28 | Fast Jog 6-7mph |
| 28 | Cool down 2mph | 28 | Cool down 3mph | 29 | Brisk walk 3-3.5mph |
| 29 | Cool down 2mph | 29 | Cool down 3mph | 30 | Brisk walk 3-3.5mph |
| 30 | Cool down 2mph | 30 | Cool down 3mph | 31-33 | Light jog 5-6mph |
| 34-36 | Fast Jog 6-7mph | ||||
| 37 | Run 7-8mph | ||||
| 38-39 | Light jog 5-6mph | ||||
| 40-42 | Fast Jog 6-7mph | ||||
| 43-44 | Run 7-8mph | ||||
| 45-47 | Light jog 5-6mph | ||||
| 48-50 | Cool Down 3.5-4.5mph |
Free workouts offered from LES MILLS ON DEMAND. This platform offers 95 free workouts across 8 categories. Some workouts are in English and Spanish but all are easy to follow the visual cues. We promise it won’t automatically collect your data and it will remain available as long as the disruption from Coronavirus continues.You can find them all here:
https://watch.lesmillsondemand.com/at-home-workouts
Regardless of whether you’re a member of the gym, Planet Fitness will be hosting a series of free fitness classes dubbed “Home Work-Ins”, streaming live on its Facebook page every day. Tune in at 7 p.m. EST for a 20-minute class led by Planet Fitness-certified trainers, including special guests like The Biggest Loser coach, Erica Lugo. If you can’t participate in any of the live classes, no sweat: All of the workouts will be made available on Planet Fitness’s Facebook page and its YouTube channel once the broadcast is over. Click here to take Planet Fitness’s classes.
Shake off your social-distancing stress with 305 Fitness. The dance-cardio studio is now offering free live-stream workouts on its YouTube channel every day at 12 p.m. EST. Based on 305 Fitness’s first live-stream, the workouts will mimic in-person classes, featuring a mashup of aerobic and anaerobic training with sprints and muscle toning. If you’re looking for the full 305 experience, simply find an open space, dim the lights, blast your favorite tunes, and buckle up for a sweat-soaked dance workout that won’t disappoint. Click here to take 305’s classes.
The folks behind Down Dog believe that stressful times like these are precisely when people need wellness practices the most. To do its part in helping out, Down Dog is making all of its apps—Down Dog, Yoga for Beginners, HIIT, Barre, and 7 Minute Workout—completely free until April 1.
Whether you want to learn basic boxing skills or try HIIT workouts that blend punches with bodyweight plyometric moves, Fight Camp is for you. In light of the coronavirus pandemic, the interactive boxing workout app has uploaded dozens of free workout videos to its YouTube channel. From basic boxing techniques to intense, no-equipment-needed boxing drills there’s something for everybody.
Click here to take their class.
To help mitigate the spread of the coronavirus, CorePower Yoga has shut down all of its brick-and-mortar studios across the country. But starting March 16, CorePower will be taking its in-studio experience online, free of charge, for folks working out at home. Users have the option of choosing C1 classes (perfect for beginners exploring yoga postures), C2 classes (focused on more challenging postures and connected breath), or CorePower’s popular Sculpt class (a mix of strength-training moves and yoga sequences).
Click here to get your yoga on.