5 Weeks of Workout Routines You Can Do At Home

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. 1 leg plank frog hop to Warrior 3 (left leg)
  2. 1 leg plank frog hop to Warrior 3 (right leg)
  3. high knees
  4. in & out squat jumps
  5. curtsy lunge to high kick (left leg)
  6. curtsy lunge to high kick (right leg)
  7. high knees
  8. in & out squat jumps
  9. tabletop w/single leg hip thrust (left leg)
  10. tabletop w/single leg hip thrust (right leg)
  11. high knees
  12. in & out squat jumps
  13. tabletop heel press (left leg)
  14. tabletop heel press (right leg)
  15. high knees
  16. in & out squat jumps
  17. downward dog heep press (left leg)
  18. downward dog heep press (right leg)
  19. high knees
  20. 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:

  • 25 donkey kicks (L)
  • 25 fire hydrants (L)
  • 25 donkey kicks (R)
  • 25 fire hydrants (R)
  • 25 leg lift to reverse crunch
  • 25 1-leg bridge hip thrust (L)
  • 25 1-leg bridge hip thrust (R)
  • 25 inner thigh squeeze (L)
  • 25 inner thigh squeeze (R)
  • 50 bicycle crunches
  • 3 30-sec superman
  • 25 crunches
  • 25 russian twists

Tuesday, May 20, 2014 - 146 lbs

2.5 mile run (up Chapel Rd. & back) - 22:21

Standing Yoga Flow for Butt, Thighs, Legs & Back (15:51)

Full Body Yoga Stretch (17:00)

  • This was a very good hip flexor stretching routine...good after a run!

Wednesday, May 21, 2014 - 146 lbs

3 Rounds "Full Body Workout Series: Day 9": (15-ish minutes total)

  • 5 burpees w/pushup
  • 20 strict mountain climbers
  • 20 crab toe touches
  • 5 dive bombers (I STINK at these!)
  • 20 runners lunge to forward kick (each leg)

Ab workout

  • 20 full situps
  • 20 reverse crunches
  • 20 bicycle crunches
  • 20 russian twists
  • 20 crunches

60 second wall sit


Thursday, May 22, 2014 - 145 lbs

3.32 miles (24 laps on Rec track) - 29:27

5 Minute Ab Workout (50 sec work/10 sec rest interval)

  • frogger jumps
  • reverse crunch hip lift
  • plank leg lift
  • bicycle
  • mountain climbers

50 squats

10 squat pulses (10 sec each)


Friday, May 23, 2014 - 145 lbs

Active Rest Day

  • Hauled a truckload of wood
  • Cleaned the house
  • "swimming" for 1 1/2 hours at rec w/kids'

Saturday, May 24, 2014 - 145 lbs

Rest

WEEK 5


Sunday, May 25, 2014 - 146 lbs

2.21 mile walk (at park) - 34:00


Monday, May 26, 2014 - 146 lbs

2.15 mile run (rec track) - 20:21

2 rounds of 5min Interval Workout (50 sec work/10 sec rest interval)

  • 1-leg squat dips (w/bench) - right
  • 1-leg squat dips (w/bench) - left
  • downward dog leg split to cross plank - right
  • downward dog leg split to cross plank - left
  • side lunge jumps

Tuesday, May 27, 2014 - 148 lbs (holy Memorial Day weekend!)

20 min "Constant Work" setting on stationary bike (4 miles)

Lower Body Sculpt & Shape (50 sec work/10 sec rest interval)

  1. Plie Squat Press w/10 lb dumbbell
  2. Down Dog Cross (right)
  3. Down Dog Cross (left)
  4. Side Lunge Lift (right)
  5. Side Lunge Lift (left)
  6. Runners Lunge Kick (right) w/10 lb dumbbell
  7. Runners Lunge Kick (left) w/10 lb dumbbell
  8. Leg Series (right)
  9. Leg Series (left)
  10. Forward Fold Stretch

Wednesday, May 28, 2014 - 148 lbs

3.24 mile run (24 laps on Rec track) - 30:25

Challenge Day 1: 15 Minute HIIT Core Fat Burn - 1 round

  1. Mountain Climbers
  2. Temple Tap Abs
  3. 3-Way Frogger
  4. Angel Abs
  5. Mountain Climbers
  6. Side Plank Leg Lift (right)
  7. 3-Way Frogger
  8. Side Plank Leg Lift (left)
  9. Mountain Climber
  10. Knee to Elbow Crunch
  11. 3-Way Frogger
  12. Rock the Boat
  13. Mountain Climbers
  14. Super Swim
  15. 3-Way Froggers

Thursday, May 29, 2014 - 147 lbs

3 rounds of Fantastic A$$ Workout (modified to add cardio) - 27:44

  • DB (5lb dumbell) Plie Double Pulse Squat x 50
  • 50 low jacks
  • One Leg Weighted (5lb) Bridge {left leg} x 10
  • One Leg Weighted (5lb) Bridge {right leg} x 10
  • 50 high knees
  • One Leg Squat {left leg} x 2
  • One Leg Squat {right leg} x 2
  • 50 tuck jumps
  • Weighted (5lb) Double Pulse Bridge x 30
  • 50 jumping jacks

Friday, May 30, 2014

Rest / Clean House


Saturday, May 31, 2014 - 147 lbs

3.35 mile run - 24 laps on Rec track - 29:18

Legs (w/12lb bar):

  • 25 squats
  • 25 forward lunges
  • 25 side lunges
  • 25 back lunges

Abs:

  • 25 right crunches (elbow to knee)
  • 25 left crunches (elbow to knee)
  • 25 crunches
  • 25 reverse crunches

1 hour of swimming w/kids in Rec pool



See more workouts here -->

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