• Jay Baker

How To Create A Home Workout (PDF Download)

Updated: Jul 6, 2019



Life is tough at the best of times. Finding the time to get your butt into the gym can be hard work.


But that’s no excuse not to workout.


Today I'll show you a simple but super effective guide on how you can create an absolute belter of a 20-minute workout at home.

This workout will target the following areas:

1. Fat Loss

2. Cardio/Fitness

3. Mobility

4. Strength

5. Health/Longevity

In creating this workout, we will be looking for 5 exercises that tick these boxes:​


PUSH EXERCISE: This is an exercise that involves the arms being pushed overhead or out in front of the chest. Think of exercises like push-ups or shoulder presses. Typically these exercises target the shoulders, chest and triceps.

PULL EXERCISE: This involves the action of pulling the arms towards the body from out in front or overhead. This will be some form of row. Pull exercises target muscles in the back and biceps.

LOWER EXERCISE: We need a leg exercise in there to keep you honest. Think of exercises like squats, lunges or any others you hate. These exercises help to target all of the big muscles in the legs.

CORE EXERCISE: Normally 95% of home workouts are loaded with crazy/stupid ab exercises. I will give you a few that are super effective to get the core strong, helping to stabilise the body.

CARDIO EXERCISE: This is an exercise purely to get the heart rate up and nothing else. This can be effective for increasing our fitness along with burning energy for fat-loss.



Once we’ve picked our five exercises, we will then structure them into a high-intensity workout.


Simply put you will work on exercise one (push) for 30-seconds for as many reps as possible then give yourself 20-second rest (50-seconds total).


You will do this for all 5 exercises. (50-seconds x 5 = 4min 10sec).


After that round, you’ve earned yourself a 50-second rest to get you to the 5-minute mark.

Repeat this 4 times and your 20-minute workout is complete.

Before we jump into the exercises, let's look at a few pieces of inexpensive equipment that could help you increase your variety of exercises, giving you more effective workouts:






TRX Suspension Trainer: This is a must if you plan on doing consistent workouts from home. All you need to do to set up is find a door or beam to hang it from and you're good to go. Pick one up at Kmart for as little as $20








Kettlebells: These are great for home workouts. They tend to be a little more versatile than dumbbells and relatively inexpensive. I recommend jumping on gumtree to get them second hand as there's always plenty going for a penny in the dollar.





Resistance Tube/Bands: These will come in handy for a range of things from strength and rehab to mobility. Jump on Ebay to save yourself a few $$$. Alternatively, head to Kmart or Rebel Sport for a large selection.






Yoga Mat: No one likes lying on the ground. These are great to perform your core exercises and stretches at the end of your workout. Head to Kmart and pick yourself one up for less than $10.






Adjustable Dumbbells: This one's optional, but if you want to fork out a bit of moolah, invest in some dumbbells. I like getting an adjustable set that you can change the weight from 1-24kg instead of investing in a dozen different sizes. These will set you back $199 new.




We went for a shop at Kmart to see how cheap we could get all the equipment we needed. Here's the cost:

TRX Trainer: $20.00

Kettlebell (6kg): $12.00

Resistance Tube: $8.00

Yoga Mat: $5.00

Dumbbell Set (20kg adjustable): $49.00​

Total Investment: $94.00

(You'll find a bunch of people looking to swap Kettlebell and Dumbbell weights on Facebook marketplace and Gumtree so look on there when you need to increase your weights)



Next is exercise selection. To help you out, I've selected four exercises for each category. Switching between these exercises alone gives you over 1000 different workouts not to mention how we can change times and tempo to revamp the workout too. Alternatively, typing "push exercises" as an example into google can give you a number of new exercises. 




Push Exercises



Push Up

A staple movement to work the chest and triceps. 

Key Points: Pull shoulder blades back and down. Keep body straight. Keep stomach tight. Control your breath.

Progression: Put feet on bench to change into decline pushup.

Regression: Go down onto knees.




KB Overhead Press

This one targets the shoulders and triceps. 

Key Points: Pull shoulder blades back and down. Keep body straight. Keep stomach tight. Control the KB through full range of motion. Stay upright. Control your breath. 

Progression: Increase weight. KB clean and press.

Regression: Use legs to bring in some momentum.





DB Lateral Raise

This one isolates the shoulders. 

Key Points: Pull shoulder blades back and down. Keep chest out. Slight bend in elbows. Arms stay slightly bent throughout movement. Stay upright. Control your breath. 

Progression: Increase weight. Single arm.

Regression: Reduce weight.






TRX Chest Press

This exercise is great for chest, triceps & core. 

Key Points: Pull shoulder blades back and down. Keep body straight. Keep stomach tight. Control body aiming to keep elbows on a 45 degree angle from body. Stay straight. Control your breath. 

Progression: Move feet back so parallel with ground.

Regression: Stand more upright for less resistance. 




Pull Exercises



TRX Low Row

This exercise works the lats in the back and biceps. 

Key Points: Pull shoulder blades back and down. Keep body straight. Keep Chest out. Squeeze the shoulder blades together. Stay straight. Control your breath. 

Progression: Move feet forward or lay flat on ground.

Regression: Stand more upright for less resistance. 





Kettlebell Row

This exercise works the lats in the back and biceps. 

Key Points: Pull shoulder blades back and down. Keep back straight. Keep Chest out. Squeeze the shoulder blades together. Control your breath. 

Progression: Increase Weight.

Regression: Reduce weight. Use bench for support. 





Resistance Band Low Row

This exercise works the lats in the back and biceps. 

Key Points: Pull shoulder blades back and down. Keep back straight. Keep Chest out. Squeeze the shoulder blades together. Control your breath. 

Progression: Increase band thickness.

Regression: Decrease band thickness. 






Resistance Band Rear Flye

This exercise works the lats in the back. 

Key Points: Pull shoulder blades back and down. Keep Chest out.

Squeeze the shoulder blades together. Control your breath. Keep slight bend in arm.

Progression: Increase band thickness.

Regression: Reduce band thickness. 






Lower Exercises



Kettlebell Goblet Squat

This exercise works the quads, glutes and hamstrings. 

Key Points: Keep chest proud throughout movement. Keep weight through heals. Knees track over top of toes.

Progression: Increase weight. Pause at bottom.

Regression: Reduce depth. Reduce weight. 







Kettlebell Romanian Deadlift

This exercise works the glutes and hamstrings. 

Key Points: Keep chest proud throughout movement. Keep back straight. Slight bend in knees. Knees track over top of toes.

Progression: Increase weight. Increase range of movement.

Regression: Reduce depth. Reduce weight. 






TRX Leg Curl

This exercise works the hamstrings. 

Key Points: Squeeze butt to keep body straight. Pull the toes towards body and push through TRX with heels. Pull heels towards butt.

Progression: Single leg.

Regression: Reduce range. 




Kettlebell Step Back Lunge 

This exercise works the quads, glutes and hamstrings. 

Key Points: Keep chest proud throughout movement. Keep back straight. . Knees track over top of toes. Drop weight down centre.

Progression: Increase weight. Increase range of movement.

Regression: Reduce depth. Reduce weight. 





Core Exercises


Plank

This exercise works abdominals. 

Key Points: Keep body straight. Shoulders back and down. Stomach tight. Control breath. Squeeze butt. Back straight.

Progression: One Leg. Lift arm off ground.

Regression: On knees. Incline.



Lying Leg Raise

This exercise works abdominals. 

Key Points: Control breath. Flatten back on ground (use towel if pain). Stomach tight. Slow movement of legs.

Progression: Add weight to feet. Slow on way down.

Regression: Bend legs to bring up knees. Reduce range



Kettlebell Russian Twist

This exercise works abdominals and Obliques. 

Key Points: Control breath. Stomach tight. Slow movement. Twist trunk with kettlebell. Cross feet off ground.

Progression: Increase weight. Slow tempo.

Regression: Feet onto ground. reduce weight.



Side Plank

This exercise works abdominals and Obliques. 

Key Points: Control breath. Stomach tight. Body straight. Squeeze butt.

Progression: Straight arm.

Regression: Knee on ground.




Cardio Exercises



Burpee

Key Points: Speed. Push up from ground. Jump with body straight and hands over head.

Progression: Hold a weight.

Regression: No jump. Slow movement down.





Mountain Climber

Key Points: Speed. Keep core tight. Aim to keep back as straight as possible.

Progression: None

Regression: Slow movement down.




Bear Crawl

Key Points: Speed. back straight. Push through feet moving forwards, push through shoulders moving back. Core tight.

Progression: Speed

Regression: Slow movement. Hold A-frame position.





Jump Squat

Key Points: Keep elbows tucked in. Control breathing. Stretch hamstrings at top. Good depth at bottom.

Progression: Speed

Regression: Slow movement. Hold squat position.







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You now officially have all you need to endure hundreds of hours of home workouts. 

I recommend starting slow to condition your body to the workouts. Perhaps extending your rest periods and shortening your work periods to start is always a good idea.

As your cardiovascular fitness grows, you can look to extend work periods and reduce rest periods.

Any further questions, just reach out to us on our socials.


#workout #homeworkout #exercises

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