5 Workouts You Can Do At Home Or in the Gym!

Hey there! Today I thought I’d share a few great strength training ideas in honor of my home gym coming together!

Yesterday Adam ordered a power cage (with pulley) . He got a great deal – it’s on sale for under $400 with free shipping! We also went to Dicks and got a barbell and weight set since it’s also currently on sale. If you’re looking, now seems like the time to buy!

Okay, now onto the workouts!

None of these require expensive gym equipment. If you have some dumbbells and a stability ball at home you’ll be all set! If you don’t have dumbbells you can pick up a set at any sporting goods store or even Target. If you need a stability ball you can find them almost anywhere too – this is the one I have. You can also do a lot of these without any equipment at all!

Kettlebell Workout

Can also be done with dumbbells or a plate. 

Complete 30 reps of each exercise with a 30 second rest in between. Do 3-5 reps depending on comfort level.

  • Kettlebell Swing
  • Full Swing
  • Squat > High Pull
  • Single Arm Swing

Stability Ball Workout

Complete 30 reps (in each direction) with 20 seconds of rest. Do 3-5 reps depending on comfort level.

  • Plank Rotations
  • Fitball Jackknife
  • Glute Raises

 

A video posted by Always Be You ✨ (@carlyrowena) on

Bosu Ball Workout 

Complete 1 minute of each exercise with a 20 second rest. Do 3-6 sets depending on comfort level.

  • Bosu X-Climbers
  • Bosu Hill Climbers
  • Crossed Leg Ab Crunch
  • Bosu Back Extension

Weighted Ball Workout 

Can also be done with a kettlebell, dumbbell or any other weighted object.

Complete 40 seconds of each exercise, on each side, with a 20 second rest. Do 2-6 sets depending on comfort level.

Tabata Workout 

Complete 20 seconds of each exercise followed by 10 seconds rest. Complete 8X or until exhaustion.

  • Rotating Plank Dip
  • Hallow Hold
  • Single Leg Crunch

BONUS Workout 

Complete 40 seconds of each exercise followed by a 15 second rest. Do 2-5 sets depending on comfort level.

  • Walk Downs
  • Hillclimbers
  • Shoulder > Plank Tap
  • Rotating Side Planks

I hope you like these workouts and find them useful!

Do you like to makeup your own workout routines?
What’s your go-to website or blog for workout ideas? 

8 comments

  1. Lisa @ Mile by Mile

    Great workouts! I have a strength training workout on the plan for this morning so maybe I will incorporate some of these exercises into it! I dont really have a place I go to for workouts- I might see something on Pinterest and add it in, but usually I just make stuff up on my own.
    Lisa @ Mile by Mile recently posted…Cold Weather Gear for Winter RunningMy Profile

  2. Lisa @ TechChick Adventures

    Yeah, thanks for the workouts! I do NOT like making up my own workouts. I just don’t have that talent. I have a little sheet that I take to the gym with me with a series of arm workouts on it. Otherwise, I wouldn’t be able to think of a thing on my own. I’m pinning this page for reference now too! I can’t wait until my basement gym is completed. The basement finishing project at my house is steadily moving along.
    Lisa @ TechChick Adventures recently posted…Some pretty awesome apps on my iPhoneMy Profile

  3. Schlub

    Most of my workouts are from the old sports days. I’ve been trying to focus on my weaknesses so my strength training has focused on core, hamstrings, and quads. So I guess I do make my own workouts lol.
    Schlub recently posted…Quick Recovery Update and Crazy ThoughtsMy Profile

  4. Nathaly @NathyCure

    I don’t makeup my own workouts because I’m zero creative for that. I’ll normally go to the gym and recreate workouts I see on YouTube, or do anything I remember from my old CrossFit days.

    My favorite YouTube channels for workout routines are: Tone It Up, Whitney Simmons, and Natacha Ocenae.

    Good luck with your gym:)
    Nathaly @NathyCure recently posted…Hair Confessions From A Female Runner. My Profile

  5. Ali @ Hit the Ground Running

    Oh look, another instagram fitness blogger I need to follow!! I love Kettlebell workouts because they’re so simple but so intense; I need to do them more consistently!
    Ali @ Hit the Ground Running recently posted…Weekly Workouts: 1/9-1/16My Profile

  6. karen

    Love all this 🙂

  7. Megan @ Meg Go Run

    I’m glad you got so many great deals! I like to make up my own workouts but I have been in a bit of a rural for like 2 yrs now. Just the same old lifting. But I enjoy it and it’s working so I guess I will stick with it!
    Megan @ Meg Go Run recently posted…Throwback Thursday: I’m gonna miss Obama.My Profile

  8. Susan

    I love doing weights at home! I did belong to a gym by my house and although I LOVED all the different equipment, it’s just so much easier to get done with my run & row and hit the weights immediately! I sort of get in a rut, though…so thanks for all the suggestions! I do love my running but I have gotten just as passionate about weights.

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