At-Home Mixed Bodyweight Exercise Program
Looking to spice up your workout routine at home? Here’s a simple plan that only requires your body and a pullup bar for your door frame. Perform the exercises in this order. Note the descriptions next to each exercise (e.g., hinging hips, et.) and perform 12-16 reps (12 reps per side) for every exercise (30-45 seconds for planks. Don’t forget to answer the questions in the “Assessment Section” after your workout. Even if you’re working with a Denver personal trainer, reflecting on your fitness sessions is always important. Test this program and adapt! You will certainly need to if you have a history of shoulder, lower back, and knee discomfort. Good luck!
EXERCISE CIRCUIT 1
Split squat hold with hinged hips (30 seconds)
Plank (30-45 seconds, keep the hips elevated)
Neutral (close) grip pullups
Walking lunge with straight arm twist (slightly rotate the arms two inches past your bent knee, keep your shoulders and hips squared up, and don’t lean while rotating to each side)
Pushups with feet on the floor
Cardio: 1-minute stair run or lateral shuffle
EXERCISE CIRCUIT 2
Single-leg squat with straight arms extended in front
Plank with feet on pillows or uneven surfaces (30-45 seconds)
Walking lunge with overhead straight arms V swing (swing arms into a V overhead as you lunge downward)
Wide grip pullups with elastic band assistance
Pushups with feet on the couch (30-45 seconds, keep the hips elevated)
Cardio: 1-minute stair run or lateral shuffle
Another program from a Denver personal trainer!/ Photo: Andrea Piacquadio
EXERCISE CIRCUIT 3
Bulgarian squat off of a short step (no higher than two stairs)
Planks with feet on a step and alternating arm extension (30-45 seconds, keep the hips elevated)
Walking lunge with “running man” arm movement (step with the left foot and swing the right arm forward and switch)
Wide grip pullups with elastic band assistance
Pushups with alternating arm reach to the ceiling
Cardio: 1-minute stair run or lateral shuffle
EXERCISE Circuit 4
Squat pivot to each side with hands behind the head (step to the left, squat, back to the front, step to the right, squat; square up on each side)
Plank with alternating chest smack (30-45 seconds, keep the hips elevated)
Alternating stepdowns off a step (step down with each foot, return each foot to the top before dropping the other)
Neutral (close) grip pullups
Pushups exploding off the bottom of the range
Cardio: 1-minute stair run or lateral shuffle
EXERCISE Circuit 5
Stepdowns off a step (step down with each foot, return each foot to the top before dropping the other)
Plank alternating elbow rotation (30-45 seconds, point elbow towards the ceiling, keep the hips elevated)
Mountain climbers with an alternating knee raise and twist (hold onto a chair with your straight arms and slightly drive your knee towards the opposite shoulder to engage the obliques without compromising your neutral spine (15-20 seconds)
Pushups with alternating foot raise on the floor
Cardio: 1-minute stair run or lateral shuffle
Assessment Section
No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:
How would you adapt this training program?
Which exercises would you swap out?
How could you make this fitness program more challenging?
How would you change the order of the exercises?
Would you include more breaks in between the sets?
Would you include a different ratio of exercises instead?
Michael Moody, author and personal trainer in Denver
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month today…your body will thank you!
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which Michael gives to all of his clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or on your favorite podcast platform!
