At Home Workouts: Build Strength & Muscle With Your Body Weight

Bradley Metoyer

Posted on January 31 2018

At Home Workouts: Build Strength & Muscle With Your Body Weight

When it comes to at home workouts there are endless workouts that will benefit you. Whether your goal is to simply stay active, or burn some calories.Though there are few workouts you can do with out weights to actually improve muscle mass and muscle strength.

If you cannot find time to make it to the gym, these workouts are a great way to use gravity to your advantage for a quick workout you can do at home. The key is to push your muscles in quick consistent reps.

This at home workout utilizes four different exercises that are familiar. These include: pushups, squats, lunges, and planks. The key is to have a variety of every category.

INSTRUCTIONS: This will be a circuit workout. Each exercise will be completed from the first category for 30 seconds, then move on to the next categorys and do all exercises for 30 seconds as well. Do this until you have gotten through all workouts. Totaling 12 exercises. Rest for 3 minutes after each full circuit. Complete the full curcuit 3 to 5 times.

1. Squats: Squat Jumps, Bodyweight ("Air") Squats, Isometric Squats

2: Pushups — Standard pushups, "Pause" pushups (hold for 1 second in the middle of the rep), Plyometric pushups

3. Lunges: Split-Squat Jumps, , Bodyweight Alternating Lunges, Isometric Lunge Holds

4. Planks: Side Planks, Hip Bridges, Front Planks


It is all about explosivness and consistancy. Really work on pushing your form and number of explosive reps to the max in each 30 second interval.

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