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5-Day At Home Workout Routine

Workouts you can do without any equipment.

Quarantine? Gym Closed? No Problem. This at home training plan will help you build a strong and lean body. In this article we will provide you workouts that you can perform without any equipment.

At Home 4-Week Training Plan

This program will target your entire body with different intensity so you can get stronger while staying lean.

We've made two different training plans, one for women and one for men. They both will contain the same training volume, but they will target different muscle groups on different days.

The At Home Workouts

The workouts will have a similar structure:

  • 1 big circuit split into
  • 3 sections
  • 9 exercises
  • 20 secs per exercise
  • 1 min of rest between each section
  • Repeat 5 times or more

Don't hesitate to adjust the workouts if necessary.

The 5-Day Workout Routine For Women

This at home workout routine for women will be structured as follows:

Day 1: Lower Body Workout A | Repeat 5 times

  • Glute Bridge (20 sec)
  • Jump Squat (20 sec)
  • Calf Raise (20 sec)
  • Rest (1 min)
  • Alternate Double To Single Leg Glute Bridge (20 sec)
  • Alternate Single Leg Jump To Calf Raise (20 sec)
  • Side Lateral Raise (20 sec)
  • Rest (1 min)
  • Squat To Alternate Side Abduction (20 sec)
  • Slide Lunge With Floor Touch (20 sec)
  • Glute Bridge Hold (20 sec)
  • Rest (1 min)
Lower Body Workout A

Day 2: Upper Body Workout | Repeat 5 times

  • Knee Push Up (20 sec)
  • Kneeling Alternate Lateral Bird Dog Full Plank (20 sec)
  • Superman (20 sec)
  • Rest (1 min)
  • T Push Up (20 sec)
  • Reverse Snow Angel (20 sec)
  • Floor Tricep Dip (20 sec)
  • Rest (1 min)
  • Bear Crawl Shoulder Tap (20 sec)
  • Down Dog To Push Up Release (20 sec)
  • Superman Hold (20 sec)
  • Rest (1 min)
Upper Body Workout

Day 3: Core Workout | Repeat 5 times

  • Straight Leg Hip Raise (20 sec)
  • Hip Roll (20 sec)
  • Alternate Double To Single Leg Glute Bridge (20 sec)
  • Rest (1 min)
  • Overhead Crunch (20 sec)
  • Reverse Snow Angel (20 sec)
  • Alternate Oblique Crunch (20 sec)
  • Rest (1 min)
  • Plank (20 sec)
  • Plank Hip Roll (20 sec)
  • Bow Pose (20 sec)
  • Rest (1 min)
Core Workout

Day 4: Lower Body Workout B | Repeat 5 times

  • Burpee (20 sec)
  • Lunge (20 sec)
  • Calf Raise Toes Out (20 sec)
  • Rest (1 min)
  • Alternate Double To Single Leg Glute Bridge (20 sec)
  • Lying Hip Abduction (right side) (20 sec)
  • Lying Hip Abduction (left side) (20 sec)
  • Rest (1 min)
  • Squat To Feet Jack (20 sec)
  • Side Sweep Glute Kickback (right side) (20 sec)
  • Side Sweep Glute Kickback (left side) (20 sec)
  • Rest (1 min)
Lower Body Workout B

Day 5: Full Body HIIT & Core Workout | Repeat 5 times

  • Jumping Jack (20 sec)
  • Full Plank Shoulder Tap (20 sec)
  • Air Bike (20 sec)
  • Rest (1 min)
  • Burpee (20 sec)
  • Dive Bomber Push Up (20 sec)
  • V Sit Leg Raise (20 sec)
  • Rest (1 min)
  • High Knee (20 sec)
  • Cocoon (20 sec)
  • Plank To Full Plank (20 sec)
  • Rest (1 min)
Full Body HIIT Workout & Core

You can see all the exercise videos on the Gymaholic App:

The 5-Day Workout Routine For Men

This at home workout routine for men will be structured as follows:

Day 1: Upper Body A | Repeat 5 times

  • Push Up (20 sec)
  • Reverse Snow angel (20 sec)
  • Floor Tricep Dip (20 sec)
  • Rest (1 min)
  • Pike Push Up (20 sec)
  • Alternate Superman (20 sec)
  • T Push Up (20 sec)
  • Rest (1 min)
  • Tiger Bend Push Up (20 sec)
  • Bear Crawl Shoulder Tap (20 sec)
  • Superman Hold (20 sec)
  • Rest (1 min)
Upper Body Workout A

Day 2: Lower Body | Repeat 5 times

  • Squat To Alternate Leg Kickback (20 sec)
  • Lunge Heel Kick (20 sec)
  • Calf Raise (20 sec)
  • Rest (1 min)
  • Jump Squat(20 sec)
  • Side Lunge With Floor Touch (20 sec)
  • Alternate Single Leg Glute Bridge (20 sec)
  • Rest (1 min)
  • Squat To Alternate Leg Kickcback (20 sec)
  • Lunge Heel Kick (20 sec)
  • Calf Raise (20 sec)
  • Rest (1 min)
Lower Body Workout

Day 3: Core | Repeat 5 times

  • Suitcase Crunch (20 sec)
  • Leg Raise Side To Side (20 sec)
  • Alternate Lateral Superman (20 sec)
  • Rest (1 min)
  • Tuck Crunch (20 sec)
  • Crab Toe Touch (20 sec)
  • Glute Bridge To Diagonal Reach (20 sec)
  • Rest (1 min)
  • Kneeling Alternate Bird Dog Plank (20 sec)
  • Side Plank (right side) (20 sec)
  • Side Plank (left side) (20 sec)
  • Rest (1 min)
Core Workout

Day 4: Upper Body B | Repeat 5 times

  • Body Up (20 sec)
  • Hand Release Push Up (20 sec)
  • Superman Pull (20 sec)
  • Rest (1 min)
  • T Push Up (20 sec)
  • Reverse Snow Angel (20 sec)
  • Bird Dog Full Plank (20 sec)
  • Rest (1 min)
  • Down Dog To Push Up Release (20 sec)
  • Floor Tricep Dip (20 sec)
  • Superman Hold (20 sec)
  • Rest (1 min)
Upper Body Workout B

Day 5: Full Body HIIT & Core | Repeat 5 times

  • Alternate Single Leg Glute Bridge (20 sec)
  • Burpee (20 sec)
  • Leg Pull In To V Sit (20 sec)
  • Rest (1 min)
  • Squat (20 sec)
  • Double Leg Butt Kick (20 sec)
  • Leg Raise Side To Side (20 sec)
  • Rest (1 min)
  • Side Leg Lateral Raise (20 sec)
  • Superman Pull (20 sec)
  • Plank (20 sec)
  • Rest (1 min)
Full Body HIIT Workout & Core

You can see all the exercise videos on the Gymaholic App:

Adjust The Plan According To Your Needs

This program helps you get a well structured workout schedule, but it doesn't mean you can't change it.Here are a couple of changes you could make:

  • Increase the time from 20 seconds to 30 seconds
  • Decrease the number of rounds of this circuit to three
  • Increase the number of rounds of this circuit to five
  • Change exercises
  • ...

Some workout videos you can do at home:

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