At Home Beginner (No equipment)

No equipment required.

This 10 week program is perfect for individuals who are just getting into strength training again (or even for the first time!). These workouts require no equipment and can all be done in your own home (or even on the road!). They focus on basic movements and are shorter workouts. Every 3 weeks the overall format changes to keep things interesting and shift focus. Exercises can always be modified if needed. There are even ways to make exercises more challenging if needed. The idea is to build strength week by week which is why reps increase each week.

The first three weeks will be single movement strength workouts. This means you will complete all sets of one exercise before moving on the next one. This is focusing on building a base level of strength. The exercises for the first three weeks stay the same, but the reps increase. The idea is to push yourself harder each week and continue to build strength. The next set of workouts are supersets. A superset is two exercises that are completed one after another. You alternate back and forth between two exercises for the listed amount of sets. Supersets help build up your endurance, while still building muscle. The last format is a circuit style format. This style keeps you moving with minimal rest. Each exercise is meant to be completed one right after the other. Once you get through the last exercise you take a bit of a longer rest before starting back at the top.