At Home Workout Program for Beginners

At Home Workout Program for BeginnersDo you want to start working out but you’re too intimidated to go to the gym?  This is a problem many beginners face.

The solution is to start working out from home.  Exercisers of all fitness level can enjoy an effective workout from the comfort of their own home!

This at home workout program for beginners is part of a 6 week exercise program.  The program includes two separate workouts that you should alternate between.  Each workout, workout A and workout B, are designed to target your major muscle groups and get your heart rate elevated.

After doing workout A take at least 24 hours to rest before doing workout B.  If you are new to exercise you may need as much as 48 hours of rest before moving on to workout B.

Alternate these two workouts for a period of 6 weeks.  You can do each workout up to three times a week.  Take at least one day completely off for rest and recovery each week.

You will need a light, medium, and heavy rubber resistance band for these workout.

At Home workout Program for Beginners day A

Warm up for 5 minutes before you begin this program.  You can use dynamic stretches or brisk walking to prepare  your body for exercise.

Preform the prescribed number of repetitions for each exercise and take a 30 second to 1 minute break between each exercise before moving on to the next lift.

  • Weeks one and two:  2 sets of 12 repetitions
  • Weeks three and four: 3 sets of 10-12 repetitions
  • Weeks five and six: 3 sets of 12-15 repetitions

Band resisted pallof press

  1. Affix the band to an immovable object at chest level.
  2. Stand inline with the band so that your body is parallel to the anchor point.
  3. Hold the band with both hands and center it on your chest. Do not allow the band to rotate your upper body.
  4. Exhale, push the band straight out in front of you, brace your core and glutes to resist the urge to rotate.
  5. Hold the band out in front of you for 3 seconds, then return the band to your chest.

Straight-arm resistance band pull down

  1. Secure a resistance band at a point that is fixed firmly above eye level.
  2. Hold the ends of the band or the handles and step away from anchor point until there is tension on the band.
  3. Keep your arms extended straight out in front of your chest, palms facing down.
  4. Engage the core to keep the torso stiff, relax the shoulders- don’t shrug. Exhale and keep your arms extended as you press down until the hands are slightly past your hips.
  5. Return arms to chest level.

Band resisted pull throughs

  1. Loop a resistance band around a sturdy object near the floor and straddle the band with feet hip-width apart, face away from the anchor point.
  2. Keep your back straight, core engaged and your shoulders down.
  3. Inhale as you hinge at the hips and press your rear behind you, slightly bend your knees, feeling a stretch in the hamstrings.  Do not round your spine.
  4. Exhale as you squeeze glutes and press the hips forward to stand back up, pulling the band through your legs.
  5. Imagine that you’re pulling from your hips rather than your arms or lower back.


  1. Stand with your feet shoulder-width apart.
  2. Lower your body into a squatting position, place your hands on the floor in front of you.
  3. Brace your core and step your feet back so that you are in push-up position. Keep your core engaged and do not let your hips sag toward the ground.
  4. Hop both your feet back to their original position in the squat.
  5. From the squat spring up into the air while clapping your arms overhead.
  6. Immediately repeat.

Read At Home Workouts for Beginners Day 2 to get the workout b plan.

Photo by Parker Knight

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