Minimal Equipment Home Exercise Programs

Below are two workouts prepared by MFHT’s Registered Kinesiologist that you can perform from home!

Workout #1 uses a variety of household items, like soup cans, laundry detergent, paint cans, a frying pan and a towel instead of exercise equipment. With a few common household items, you can piece together a great full-body workout! To add more resistance, fill up empty items like laundry detergent and water jugs with sand/gravel.

Workout #2 uses dumbbells only. If you have multiple sets of dumbbells at home (i.e. light, medium, heavy), make sure to use a weight that challenges you – your last 2 repetitions should be difficult to perform. Start with light weights and work your way up. Remember: you can use other household items to replace dumbbells.

**Both workouts are designed for individuals who have some experience with strength training. If you’re new to strength training, take a look at the home workouts provided here post for examples of bodyweight exercises that are great for beginners. **

Perform the exercises at a pace that is comfortable for you (take breaks as needed) and stop participating in any exercise that that causes pain or discomfort.

Workout #1
“Kettlebell” swing x12
Upright row  x12
Squat x12
Bicep curl and shoulder press x12
Bent-over row x20 (10 per side)
Static lunge x20 (10 per side)
Push up reach x10
Plank with hip abduction x20 (10 per side)
Shoulder raise x12
Russian twist x20 (10 per side)

Repeat circuit 3 times

Workout #2:
Front to side raises x12
Front squat x12
Chest press x12
Hip bridge x12
Bicep curl to press x12
Alternating lunges x20 (10 per side)
Bent-over reverse fly x12
Squat to row x12
Side crunches x20 (10 per side)

Repeat circuit 3 times