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Get your daily dose of movement with home workouts that require nothing but motivation to get them done. No matter what your goals or preferred method of exercise, we know that there is something for everyone.This guide also includes a general warm-up and cool-down that should be done before and after to any high intensity or strengthening workout, retrospectively.

All of the following workouts include adaptations, progressions, and regressions to suit all abilities.

Please note that this guide includes official names of exercises/moves. If you are struggling with what an exercise entails,then You-Tube have some great tutorials on how to execute them. Just type in the name of the exercise to find a demonstration.

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10 minute pre-workout warm up

Do each exercise for 60 seconds.

  1. March in place
  2. Jumping jacks
  3. Butt kicks
  4. Mountain climbers
  5. High kicks
  6. Side to side squats
  7. Alternating side lunge
  8. Big arm circles
  9. Hip circles
  10. Shake it all out

10 minute post-workout cool down

Do each exercise for 60 seconds.

  1. Alternate side toe touch
  2. Glute stretch on each side
  3. Quad stretch on each side
  4. Side bend stretch on each side
  5. Over-head triceps stretch on each side
  6. Chest-cross arm swing

Workout 1: 10 minute Ab Blast

Depending on your level of fitness you can choose to do anything from 30 seconds per exercise with 30 seconds rest, to 50 seconds per exercise with 10 seconds rest.

Exercise

Regression

Progression

Plank

Push your bum up to the ceiling to create a V shape

Rocking plank

Side plank with one arm support

Balance on your knee rather than the side of your foot

Balance on one leg

Slow dead bugs using alternative arm to leg

Only extend 1 arm or leg at a time

Hold in extensions for 5 seconds

Slow bird/dog

Only extend 1 arm or leg at a time

Hold in extension for 5 seconds

Slow aleknas

Only extend both legs or both arms at one time

Hold in extension for 5 seconds

Slow bicycle crunch with both legs raised above the ground

Keep one leg on the floor

Hold in tucked position for 5 seconds

Slow leg raises

Bend the legs

Add in a hip lift at the top of the leg raise

Cross-body mountain climbers

Go onto your knees

Increase the speed

V-sit hold

Feet on the floor

Straighten legs and lean further back

Knee to elbow in high plank

Go onto your knees

Spider man push ups

Workout 2: 10 minute Glute Activation

Depending on your level of fitness you can choose to do anything from 30 seconds per exercise with 30 seconds rest to 50 seconds per exercise with 10 seconds rest.

Exercise

Regression

Progression

Squats with a single pulse at the bottom

Remove the pulse

Hold in a squat position and pulse

Alternate leg reverse lunge with a single pulse at the bottom

Remove the pulse

Hold in a reverse lunge position and pulse

Alternative leg side lunge with a single pulse at the bottom

Remove the pulse

Hold in a side lunge position and pulse

Alternate leg curtsy lunge into a side kick

Remove the side kick

Make it quick and springy

Pile squat with alternative heel raises

Remove the heel raises

Hold in position with heels raises

Alternate leg glute bridge marches

Glute bridge hold

Single leg for half the time and then swap to other leg

Side clams, half the time spent on each leg

Lie on your back and drop alternate knees out to the side

Add a band around your knees

Side lying leg raises keeping the working leg raised, half the time spent on each leg

Return to rest after each raise

Hold leg up and pulse

Donkey kickbacks, half the time spent on each leg

Alternate legs

Hold at the top of the kick and pulse

Fire hydrant, half the time spent on each leg

Alternate legs

Hold at the top of the movement and pulse

Workout 3: 20 minute HIIT Session

Complete each exercise for 35 seconds and take 12 seconds rest before moving onto the next movement. 

Repeat the entire sequence 4 x.

  1. Drop lunge
  2. Burpee crunch
  3. Plank jack hop
  4. Step to jump squat
  5. Pop jacks
  6. Triceps press back

Regression: Take 30-60 seconds additional rest in between sets if needed.

Progression: Increase working time, reduce resting time, or both!

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Workout 4: 45 minute Full Body Strengthening Session

Exercise

Sets

Reps/time

Adaptations

Squats

4

15x

Banded around the knee, weighted, single leg, eccentric, or jump

Press ups

4

10x

On feet or knees, weighted, narrow stance, eccentric, incline, decline, triangle, or single arm

Single leg RDL on each leg

4

15x

Weighted, eccentric, or raise the knee

Triceps dip

4

10x

Straight or bent legs, weighted, or eccentric 

Bulgarian split squats on each leg

4

15x

Weighted, extended, or eccentric

Extended plank shoulder tap

4

10x

On feet or knees, wide or narrow stance, single leg

Glute bridge

4

15x

Banded, weighted, eccentric or single leg

Super man with arm extension

4

10x

Weighted

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Workout 5: 30 minute Lower Body Strengthening Session

Exercise

Sets

Reps/time

Adaptations

Squats

4

15x

Banded around the knee, weighted, single leg, eccentric, or jump

Pulses in squat position

4

20x

Banded around the knees or weighted

Forward, side and reverse lunges on each leg

4

15x

Weighted, eccentric, or jump

Wall supported sit and hold

4

60s

Banded around the knees or weighted

Step ups on each leg

4

15x

Weighted, knee raised, or explosive

Single leg standing calf raises

4

20x

Weighted or unsupported

Workout 6: 30 minute Upper body Strengthening Session

Exercise

Sets

Reps/time

Adaptations

Press ups

4

15x

On feet or knees, Weighted, narrow stance, eccentric, incline, decline, triangle, or single arm

Inchworm

4

10x

On knees or feet

Triceps dip

4

15x

Straight or bent legs, weighted, or eccentric

Side triceps side push on each side

4

60s

Weighted, eccentric or single arm

Rocking plank

4

15x

Weighted, single arm, or single leg

Scapular wall reps

4

20x

Weighted



Workout 7: 30 minute Vinyasaa Yoga Sequence

Before you start this workout make sure you have a comfortable flat space to use. Use a yoga mat if you have one or just a softer floor. If you're looking to purchase a yoga mat, shop Sundried's eco-friendly offering here.

Starting Meditation (10 minutes)

In a seated position, close your eyes and fold the sides of your tongue inward for Sitali Pranayama (Cooling Breath). Inhale through your curled tongue like a straw. Close your mouth and exhale through your nose, creating a “ha” sound in the back of your throat. Concentrate on your breathing, and try to keep your mind clear of distractions. Repeat this cycle for several minutes.

Yoga Sequence

Pose

Time

Breaths

Seated cat-cow Pose

1 minute

8-10

Seated half-moon pose

1 minute

8-10

Seated spinal twist

1 minute

8-10

Seated forward with mudra

1 minute

8-10

Cat-cow pose

2 minutes

16-20

Downward facing dog

(adho mukha svanasanna)

1 minute

8-10

Low lunge 

(ajaneysanna)

1 minute each side

8-10

One-legged king pigeon pose

(eka pada rejakapotasana)

1 minute each side

8-10 each side

Wild thing

1 minute each side

8-10 each side

Warrior II

1 minute each side

8-10 each side
Warrior II variation

1 minute each side

8-10 each side
Childs pose

(balasana)

2 minutes

16-20
Bridge pose

1 minute

8-10

Concluding Meditation (5 minutes)

Extend both legs and lie comfortably on the floor, turning the palms open. Press the back of the head into the ground as you deeply inhale and focus on sinking into the group. On an exhalation, gently close your eyes and soften. Observe the breath as you absorb the benefits of this practice.

About the author: Laura Smith is an athlete who has been a Sundried ambassador since 2017.

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