Free printable: Your at-home workout plan 

This workout program has been designed in such a way that anyone can do it. It can help build muscle, endurance and stability, which will help your health and fitness in the long-term. If you haven’t exercised for a while and you’re feeling out of shape, this is the perfect program to guide you back into exercising at your own pace.

There is no magic number to determine your success, but the one you set for yourself. Every day, aim for an extra second of planking, or an extra one or two push-ups. Focus on your technique not your speed. It’s better to do three perfectly formed slow lunges than 10 quick ones.

When the beginner version is too easy, move on to the advanced suggestions.

Balance

Don’t be fooled by how easy this looks: Standing on one foot distributes your body weight to one small foot and ankle, and it takes practise, practise, practise with zero equipment needed.

1. Stand on a flat surface with feet shoulder-width apart.
2. Hold your arms out for balance and lift one foot off the ground behind you.
3. Raise your knee in front of you while holding your head up as you use your core to stabilise.
4. Make sure your back and bottom are in a straight line—imagine a glass of water balancing on your head.
5. Hold this stance for as long as you can then switch legs.

Too hard?

Find a spot in front of you to focus your eyes on and lift your arms up higher to counter some of the weight.

Too easy?

Move to softer and more uneven ground, such as grass or sand, and close your eyes.

Abs

Not about a six-pack, your core plays a critical role in your everyday movement and strength.

1. Lie on a mat or towel on your back and place your hands face down under your bottom
2. Raise your knees so your feet remain flat on the ground.
3. Suck your tummy in and tighten your core, then slowly lift both knees toward your stomach. Gradually lower your feet back to the ground, letting just your toes tap before repeating.
4. Repeat for 45 seconds.

Too hard?

Bring your feet back to the starting position and pause before starting again, or don’t complete the full range with your knees up. Little raises are fine as long as you keep them slow—you want to feel your abs working as you extend your legs back down.

Too easy?

Straighten your legs on the way back down or do one leg at a time.

Push-ups

A great workout you can do anywhere at any fitness level.

1. Use the grass or a mat to kneel on and “walk” your hands forward in front of you so your wrists are a little wider than your shoulders.
2. Shift your hips forward and your elbows in line with your shoulders.
3. Make sure you have a nice straight back and then push through the palms of your hands and lower your chest. Once you’ve pushed yourself to the ground, slowly push yourself back up through the palms of your hands.
4. Repeat for 45 seconds.

Too hard?

Only dip a few centimetres or half-way down, or try it against a bench as this reduces the reliance on your upper body strength.

Too easy?

Raise your knees off the ground to straighten your legs and push up from your toes.

Planking

A great all-over workout for neck, arms, core and quads with zero equipment needed.

1. Use the grass or a mat to kneel on and “walk” your elbows forward with forearms and wrists out in front until your torso is stretched out.
2. Make sure your feet are shoulder-width apart and raise your knees off the ground and straighten your legs back behind you, while bringing your head up as you use your core to stabilise.
3. Make sure your back and bottom are in a straight line—imagine a glass of water balancing on top of you.
4. Hold for as long as you can.

Too hard?

Hold for as long as you can handle then rest until you’re ready to try again. Lots of short bursts are better than walking away.

Too easy?

Instead of using your elbows, raise your body up higher by resting on the palms of your hands. You can also lift one leg up and the opposite arm up.

Squats ­

Great for strengthening your lower body muscles.

1. Stand with feet shoulder-width apart and toes pointing forward.
2. Pushing your weight through your heels, lower your bottom as though you were sitting on the edge of a chair.
3. Hold there for the count of two or three then slowly push your weight through your heels to stand back up.
4. Repeat for 45 seconds.

Too hard?

Use the back of a chair to hold for support as you lower your body.

Too easy?

Add a jump at the end of every squat to get your heart rate up.

Wall sit-ups

­All you need is a wall, pole or tree to feel the burn!

Too hard?

Sit for as long as you can and aim to increase by one second for every subsequent attempt.

Too easy?

Hold weights and do bicep curls or add in an overhead press where you lift the weights above your head. You can also try lifting one leg out in front of you, so you are only sitting on one leg.

Lunges

­Develop your lower body strength by isolating the muscles you use.

1. Find a chair and stand behind it, facing sideways. You can use the chair for balance if you need it.
2. Stand with feet hip-width apart, take a step forward with one leg and land flat-footed.
3. Bend the back knee downwards and lower your body so that front and back knees are now bent at 90-degree angles.
4. Press into the front heel to lift back up to starting position.
5. Repeat on the other side and alternate legs for 45 seconds.

Too hard?

Only dip your back knee half-way.

Too easy?

Add a jump after each lunge, walk forward as you lunge or hold weights to build more
resistance.

Free printable: At-home workout program

Now that you know the hard and easy variations of each exercise, it’s time to print out this at-home workout plan so you can easily refer to it when you want to do some exercise.