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Simple At-Home Workout Split

Admittedly the JillFit girls are a bunch of gym rats–the farthest we venture outside of the gym is the stadium for our track & stadium workouts. But, we get a lot of people asking about how to incorporate similar workout routines at home, if they don’t have a gym membership.  In this post, I am going to give you a weekly split to keep you on track with your weight-training, as well as the movements to do each day.  I would stick with this routine for 6-8 weeks before moving onto new movements.  Good luck! :)

Monday: Lower Body
30 minute workout: Two 15-minute Circuits, complete the movements within each grid circuit-style, moving from one exercise to the next, resting as needed.  Continue to circuit through the movements getting as many rounds as possible in 15 minutes.  Remember to choose heavy dumbbells, preferably between 10-20lbs for most women.

Tuesday: Upper Body
30 minute workout: Two 15-minute Circuits, complete the movements within each grid circuit-style, moving from one exercise to the next, resting as needed.  Continue to circuit through the movements getting as many rounds as possible in 15 minutes.  Remember to choose heavy dumbbells, preferably between 10-20lbs for most women.

Wednesday: Leisurely 60 minute walk outside

Thursday: Lower Body Outside + Cardio
30 minute workout: Two 15-minute Circuits, complete the movements within each grid circuit-style, moving from one exercise to the next, resting as needed.  Continue to circuit through the movements getting as many rounds as possible in 15 minutes.  Remember to choose heavy dumbbells, preferably between 10-20lbs for most women.

Friday: Upper Body/Abs
30 minute workout: Two 15-minute Circuits, complete the movements within each grid circuit-style, moving from one exercise to the next, resting as needed.  Continue to circuit through the movements getting as many rounds as possible in 15 minutes.  Remember to choose heavy dumbbells, preferably between 10-20lbs for most women.

Saturday: Sprints
Head to the track and do this workout :)

Sunday: Day off or leisurely walk outside

Other At-Home Workout Options:

Metabolic Effect Home Workout DVD–workout with myself and Jade right in your living room, all you need is dumbbells and the workout is only 30 minutes long, all Metabolic Effect movements.

Metabolic Effect Downloadable Workouts for at home–like being personal trained right in your living room–$5 workouts you can download to an Ipod, Ipad or laptop to watch and do on your own. Dumbbells and a bench needed.

My Trainer Fitness for At Home–workout using these simple workout cards! All workouts are laid out similar to the ones above, I designed the workouts myself! Only $12 for a 6 days’ worth of workouts that target the whole body.

About the author

Jill Coleman

DISCLAIMER: JillFit.com is an educational health and fitness brand. Information herein is not meant to diagnose or treat illness or injury using food or exercise. All information is shared based on personal experience and years of clinical experience with training clients. JillFit is not a nutritional care services company, and all information used and shared is done at your own risk. What is presented here is my point of view. Yours may differ, and that’s absolutely fine, you always need to listen to your own body and do what's right for you. JillFit cannot be held liable for any losses, injuries or damages that may occur as a result of the choices you make based on the information presented on this site. Gracias!

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