Here is a good workout program you can try at home that does not require any equipment.
It’s a great get back in shape or just getting started workout.
Workout Title: Get Back
WEEK 1 - DAY 1
Total Time: 45 Min
General Prep
Soft Tissue (foam roller) - 1 x 20 secs
Warrior Lunge with Overhead Reach - 1 x 3
Supine Glute Bridge - 1 x 5
Inchworm - 1 x 5
Circuit A
Plank - 1 min
Push Ups - 1 min
Burpees - 30 secs
Sit Ups - 30 secs
Jumping Jacks - 1 min
Repeat - 3 to 5 rounds with 3 min of rest between rounds
Recovery:
Soft Tissue (foam roller) - 1 x 20 secs
Pec Stretch - 1 x 5
Hamstring Stretch - 3 x 30 secs
Hip Flexor Stretch - 3 x 30 secs
*For educational and informational purposes only. Always consult your physician or licensed nutritionist for medical, fitness and nutrition advice.