• Amber Miller

At home workouts


Hi! I wanted to quickly round up some "at home" workouts I have been doing for y'all that doesn't include any weight! However if you have weights, use them to add more of a challenge. I have categorized them so it is more organized for those who prefer strength over HIIT, cardio over strength, etc. Also, I have been posting my workouts every single morning on my instagram story, so be sure to check that out as well. Enjoy my beautiful people! Stay active during this quarantine, I know it's tough but we will get through this TOGETHER! If you'd like to see more of these blog posts, comment which category you'd like to see more of or DM me on instagram. Happy to help :)


Full body HIIT:

100 jumping jacks

15 push ups

30 jump squats

1 minute high knees

50 mountain climbers

15 tricep dips

50 russian twists

10 burpees

40 lunges (20 each leg)

1 minute plank

rest for 2 minutes

*REPEAT 4 TIMES*


Cardio ladder:

10 minute jog

- 50 air squats

8 minute jog

- 40 sit ups

6 minute jog

- 30 air squats

4 minute jog

- 20 sit ups

2 minute jog

- 10 burpees

1 minute SPRINT

Don't rest unless you need to during this!


Strength:

Leg day:

1/2 mile warm up run

3 rounds: 5 pistol squats each leg

3 rounds: 50 air squats + 50 pulses at the bottom (do 1 jump squat every 5th pulse)

3 rounds: 50 lunges (right side only) + 50 pulses at the bottom (do 1 lunge jump every 5th pulse) - for more of a challenge, put your back leg up on a bench!

3 rounds: 50 lunges (left side only) + 50 pulses at the bottom (do 1 lunge jump every 5th pulse) - for more of a challenge, put your back leg up on a bench!

Finisher: 1 minute wall sit


Booty day:

Walk up your staircase 12 times as a warm up!

3 rounds: 15 step ups each leg (use a bench or stable chair that's at knee height or higher)

3 rounds: 20 side lunges each leg

3 rounds: 40 sumo squats (wide stance) + 40 pulses at the bottom

3 rounds: 50 glute bridges on a bench + 50 pulses at the top

3 rounds: 25 glute bridges each leg + 25 pulses at the top (other leg should be pointed to the sky)

3 rounds: 40 curtsy squats each leg + 20 side skiiers each leg

3 rounds: 50 side leg lifts (lay on side and lift leg up) + 50 pulses at 6 inches

*add a band for more resistance on these*

3 rounds: 50 calf raises on a stair

Cardio finisher: 20 staircase sprints (BE CAREFUL!), walk down in between to catch your breath.


Arm day: (21-15-12-9 ladder)

21 inchworms

21 tricep dips (bend your knees as modification)

21 push ups (use knee push ups as modification)

Backward arm circles for 2 minutes

15 inchworms

15 tricep dips (bend your knees as modification)

15 push ups (use knee push ups as modification)

Forward arm circles for 2 minutes

12 inchworms

12 tricep dips (bend your knees as modification)

12 push ups (use knee push ups as modification)

Backward arm circles for 2 minutes

9 inchworms

9 tricep dips (bend your knees as modification)

9 push ups (use knee push ups as modification)

Forward arm circles for 2 minutes

Finisher: 50 handstand push ups (break it up however you need to)


Reverse ladder abs: Start each exercise at 20 reps, and go down by 2's until you hit zero

Sit ups, russian twists, bicycles, knee crunches, flutter kicks (use weight if you can!)

Finisher: 1 minute plank hold


I know it is difficult to stay motivated every single day being at home. I encourage you to get some fresh air, go on a walk, bike ride, do an at home workout, start that home project you've been wanting to, etc! Keep your body moving and try to stick to a routine as much as possible. It is crazy how we as humans NEED that structure everyday. Start each morning by getting your blood flowing, your body will thank you!


Again, my DM's are ALWAYS open if you need to chat!


XOXO Amber

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