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How to Create Awesome Home Workouts

Matt Skeffington

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Apr 3 4 minutes read

Whether you are used to going to the gym 5 days per week or looking to get your fitness routine started, your health right now is more important than ever.

Improving your fitness is one of the most important things you can do to boost your immune system and keep you as healthy as possible, both physically and mentally!

Enter the DSC home workout!

Most of us fall into two categories:

1) You have had a regular fitness routine but are now working to navigate that routine from home 

2) You are looking to get a workout routine started from home

Right now you might be unsure of where to start, what to do, or just need a little inspiration.

DSC has your back!

Today we're taking you through our favorite at-home exercises that require NO equipment and little space. We are going to show you how, with using your just your body-weight, you can create one heck of a workout and get into a great home routine. And finally, we are going to show you how to create endless at-home workouts using our favorite exercises that are perfect for all levels.

Here's how you get your home workouts started.

First, select the video below you'd like to use for your exercises (advanced or beginner difficulty). 

1 | Beginners At-Home Body Weight Exercises

2 | Advanced At-Home Body Weight Exercises

Now it's time to build your workout.

Here's how you do it:

1st: Pick your exercises

Pick 1: Lower-body exercise: These are the standing exercises you see in the beginning of the video.

Pick 1: Upper-body/core exercises. These are the exercises done on your hands or forearms.

Pick 1: Ab exercises. These are the exercises done seated or lying on your back.

Pick 1: Burpee Exercise. Pick whichever burpee exercise you want at the end of the video. 

These 4 exercises target your entire body by strengthening your legs, arms, shoulders, abs, chest, and back. They provide the ultimate bang-for-your buck to help you improve your core and total-body strength, mobility, fat-loss, and overall fitness in the most efficient amount of time possible. 

2nd: Build your workout

Once you've selected your 4 exercises it's time to build your workout. All you will need is something to help track your time like a stopwatch, timer on your phone or tablet, or download a workout interval timer app where you can plug in the specific times of each exercise.

Then write out your exercises in their correct order:
1st: Lower-Body Exercise (standing exercise)
2nd: Upper-Body/Core Exercises (exercise done from hands or forearms)
3rd: Ab Exercise (exercise done seated or lying on back)
4th: Burpee Exercise (choose one variation of the burpee)

Your workout format:

Beginner (:20/:40): This means you'll complete each exercise for 20 seconds and rest for 40 seconds between each exercise. Complete each exercise in order and complete 3-4 total rounds.

Intermediate (:30/:30): This means you'll complete each exercise for 30 seconds and rest for 30 seconds between each exercise. Complete each exercise in order and complete 3-5 total rounds.

Advanced (:40/:20): This means you'll complete each exercise for 40 seconds and rest for 20 seconds between each exercise. Complete each exercise in order and complete 4-5 total rounds.

Feel free to change your exercises each workout! 

Do you need some at-home fitness help?

Join our DSC Online Fitness Program! Get into the best shape of your life from home!

✔️ Unlimited coach-led home workouts (perfect for all levels and accessed anytime)
✔️ Nutritional guidance 
✔️ Fat-loss meal plans
✔️ Results

Click below for more information! ⬇️

Join our Online At-Home Fitness Program!

Get into the best shape of your life from home!

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