Home Workout

Never was the phrase “Home Workout” used as often as in 2020. Even in early summer some gyms remain closed and in some countries the scenario of them closing again is very realistic. Therefore a lot of people will have to stick to Home Workouts for the next months and some might even fall in love with it and continue doing it even longer. There is nothing wrong with it. You need almost no equipment to progress and get healthier and in better shape. At Daily Gains we gathered the most effective and challenging exercises suitable for Home Workouts. Some of them don’t require any equipment, while some are doable with resistance bands or dumbbells. We are presenting some great Home Workouts that will get your body to the next level.  

Home Workout #1 - Bodyweight Only

This Home Workout requires no equipment at all. You can always choose one of the recommended exercises. They are listed from the least to the most difficult. We recommend choosing a exercise you can do properly for 8 to 20 reps. It should take less than an hour to complete the entire workout, but afterwards you will feel a great pump and very exhausted. You can do it daily, but doing it 3-times per week will still bring you great results. 

Reps:
1st Set: 80 – 90% of your maximum
2nd set: 80 – 90% of your maximum
3rd set: 90 – 100% of your maximum

Legs & Glutes – 3 Sets
A: Squat / Lunges / Split-Squat / Step-Ups / Pistol Squat
B: Leg Slide Curl / Single Leg Slide Curl / Split Romanian Deadlift / Single-Leg Romanian Deadlift
C: Glute Bridge / Frog Pumps / Single-Leg Glute Bridge
D: Calf Raise / Single-Leg Calf Raise

Chest & Shoulders – 3 Sets
A: Shoulder Pushups / Leg-Elevated Shoulder Pushups / Handstand Pushups
B: Pushups / Leg-Elevated Pushups / Clap Pushups / Flying Pushups

Back & Traps – 3 Sets
A: Floor Slide Pullups / Pullups 
B: Inverted Row / Single-Arm Inverted Row 
C: Prone Cobra / Angels & Devils

Triceps & Biceps – 3 Sets
A: Kneeling Close-Grip Pushups / Close-Grip Pushups / Diamond Pushups
B: Kneeling Bodyweight Triceps Extension / Bodyweight Triceps Extension
C: Bodyweight Curls / Chinups

ABS – 3 Sets
A: Laying Leg Raises / Hanging Knee Raises / Hanging Leg Raises
B: Crunches / Sit-Ups / Tuck-Ups
C: Russian Twists / Side Crunches / Side-Plank Raises
D: Plank / High Plank / Pendulum Plank

Home Workout #2 - Bodyweight and Dumbbells

This Home Workout combines Bodyweight exercises and exercises with Dumbbells. All you need is a pair of Dumbbells. Since we don’t know how heavy your Dumbbells are for you, we listed multiple options for every muscle group. You should choose an exercise you can do for 8 to 15 reps properly. This workout will hit every major muscle of your body in less than an hour. You can do it daily, but even 3-times per week will bring you amazing results. If you have adjustable Dumbbells or multiple pairs you can always choose a different exercise for every muscle. 

Upper Body 1 – 3 Sets
A: Dumbbell Chest Press / Weighted Pushups / Dumbbell Incline Chest Press
B: Dumbbell Row / Dumbbell Single-Arm Row / Renegade Row / Inverted Row

Lower Body 1 – 3 Sets
A: Dumbbell Squat / Dumbbell Split Squat / Dumbbell Reverse Lunge
B: Dumbbell Stiff-Leged Deadlift / Dumbbell Split Romanian Deadlift / Dumbbell Single-Leg Romanian Deadlift

Upper Body 2 – 3 Sets
A: Dumbbell Shoulder Press / Dumbbell Alternating Shoulder Press / Shoulder Pushups / Handstand Pushups 
B: Pullups / Floor Slide Pullups
C: Dumbbell Shrugs / Reverse Elbow Pushups

Lower Body 2 – 3 Sets
A: Dumbbell Step-Up / Pistol Squat / Dumbbell Walking Lunge
B: Dumbbell Single Leg Glute Bridge / Dumbbell Single Leg Hip Thrust 
C: Dumbbell Single Leg Calf Raise

Upper Body 3 – 2 Sets
A: Dumbbell Leteral Raises
B: Dumbbell Posterial Raises
C: Dumbbell Fly

Arms – 2 Sets
A: Dumbbell Curl
B: Hammer Curl
C: Close-Grip Dumbbell Press / Close-Grip Pushups / Dips
D: Dumbbell Triceps Overhead Extension / Bodyweight Triceps Extension

ABS – 3 Sets
A: Laying Leg Raises / Hanging Knee Raises / Hanging Leg Raises
B: Crunches / Sit-Ups / Tuck-Ups
C: Russian Twists / Side Crunches / Side-Plank Raises
D: Plank / High Plank / Pendulum Plank

Home Workout #3 - Bodyweight and Resistance Bands

This Home Workout combines Bodyweight exercises and exercises with Resistance Bands. All you need is one or multiple resistance bands. Since we don’t know how hard your resistance bands are for you, we listed multiple options for every muscle group. You should choose an exercise you can do for 8 to 15 reps properly. This workout will hit every major muscle of your body in less than an hour. You can do it daily, but even 3-times per week will bring you amazing results. If you have multiple resistance bands you can always choose a different exercise for every muscle. 

Upper Body 1 – 3 Sets
A: Band Chest Press / Band Pushups / Clap Pushups / Pushups
B: Band Row / Inverted Row
C: Band Shrugs / Reverse Elbow Pushups

Lower Body 1 – 3 Sets
A: Band Squat / Band Split Squat / Pistol Squat
B: Band Stiff-Leged Deadlift / Band Split Romanian Deadlift / Band Single-Leg Romanian Deadlift
C: Band Single Leg Calf Raise

Upper Body 2 – 3 Sets
A: Band Shoulder Press / Band Snatch / Shoulder Pushups / Handstand Pushups
B: Pullups / Floor Slide Pullups
C: Angels & Devils / Prone Cobra

Lower Body 2 – 3 Sets
A: Band Single-Leg Press / Band Lunge / Band Step-Up
B: Band Leg Curl / Floor Slide Leg Curl 
C: Single Leg Glute Bridge / Band Kickback / Band Hip Thrust

Upper Body 3 – 2 Sets
A: Band Leteral Raises / Bodyweight Leteral Raises
B: Band Facepulls / Band Posterial Raises / Band Pull Aparts
C: Band Fly / Band Crossover 

Arms – 2 Sets
A: Band Curl / Bodyweight Curl
B: Band Hammer Curl
C: Band Close-Grip Pushups / Band Close-Grip Press / Dips / Band Pushdown
D: Overhead Band Triceps Extension / Band Kickback / Bodyweight Triceps Extension

ABS – 3 Sets
A: Laying Leg Raises / Hanging Knee Raises / Hanging Leg Raises
B: Crunches / Sit-Ups / Tuck-Ups
C: Russian Twists / Side Crunches / Side-Plank Raises
D: Plank / High Plank / Pendulum Plank

More Home Workouts are coming soon - stay tuned!