The Daily Workouts Adjusted For Home Gyms

I always thought I’d want a state-of-the-art place to work out at home, but there’s just something about my little gym community that keeps me so inspired.  Just when I start feeling demotivated or burned, somebody always manages to make me feel better.  I won’t always have met the person or even have seen them before, but that intangible bond of mutual support is a constant that I’ve come to treasure.

homegymNow with all that said, that is ME.  And I know there are many of you out there who are perfectly thrilled to work out at home, or in some cases have no other choice based on your circumstances.  Either way, I’ve received a few requests to tweak my daily workouts so they can be done with the basic free weights housed in a more spartan environment.  For these exercises I’ll assume you have dumbbells an incline/flat bench and an Olympic bar, rack and some weight plates.

Even if you have access to a gym loaded with equipment, you might consider trying these if you’re needing a change of pace.  So.  Let’s get started!



Stiff-Legged Deadlift

Deadlift with Hex/Trap bar   This is a specialized bar, which I HIGHLY recommend, but you can use a straight bar or dumbbells for traditional deadlifts

Romanian Deadlift with Olympic Bar  Wedge the bar into a corner of the room and load with desired weight OR hold a dumbbell perpendicular to your body and use the same movement

Split Squat

Lying Leg Curls (each leg)  Walking Lunges   Use dumbbells or a barbell across your back

Single Leg Hip Thrust  Couldn’t find a good example with just 1 leg OR *Reverse Hyperextensions  approx 2:43 into the video (ahh love Erin!)

One-Legged Calf Raises on a step or block of some sort


Unassisted Neutral Grip Pullups   I really would invest the $25-$30 for a pull-up bar that wedges into a door frame or find some outdoor monkey bars. This is a compound exercise EVERY WOMAN should be doing or at least working up to!

Decline Push-Ups

T-Bar Row

Incline Barbell Press

Seated High Cable Row   Inverted Row

Flye Machine   Flat bench DB flyes

Reverse Machine Flyes   Reverse DB Flyes

Seated Military Press

8-10 minutes Metabolic Finisher

33 x Jump Squats

33 x Incline Push-Ups

33 x Kettlebell Swings watch this to avoid injury!


Alternate Hammer Curls

Reverse Grip Pulldown (straight bar)   Standing Dumbbell Triceps Extension

1 Arm Preacher Curl

Dip Machine    Bench Dips add a weight plate on your lap to progress

Cable Curl   Barbell Curl

Cross-Body 1 Arm Pressdown   Lying Dumbbell Extension

Bent Over Dumbbell Row

8-10 minutes Metabolic Finisher

33 x Jump Squats

33 x Incline Push-Ups

33 x Kettlebell Swings watch this to avoid injury!


Good Morning

Ballet Squats

Lying Leg Curls (each leg)  Glute/Ham Raise

Leg Extension  (DB)  Barbell Squats

Box Jumps

Reverse Hyperextensions  Flutter Kicks

Calf Press  Calf Raise


Unassisted Neutral Grip Pull-Ups

Cable Flye Machine  Dumbbell Bench Press

1 Arm Dumbbell Row

Decline Push-Ups

Concentration Curl

Dip Machine   Triceps Push-Ups

Seated Military Press

Reverse Machine Flyes    Seated Bent-Over Rear Delt Raise

20 minutes HIIT on Stepmill 1:1 at levels 3/10





Hope you find these changes helpful, and I’m sending strong wishes for your success.  As always, let me know what you think.