Can’t Make a Class? Here’s Your Guide For a Decent At-Home Workout

If you’re a busy professional or parent or person, chances are you’ve accumulated a few pieces of workout equipment to help you bridge the gap between your classes and your daily life. When life intervenes, and you feel like your fitness game is slipping, have no fear! You can get a solid workout in at home with basic pieces of equipment and a game plan! Here’s how.

Warm up properly.

Before you start any workout, it’s imperative that you get your muscles ready to work safely. Give yourself at least five minutes to warm up your joints and muscles. Resistance bands are a great way to warm up slowly and safely through simple mobility exercises. Once your joints are warm, start with active stretching techniques to get your muscles ready to go for your workout.

Program it like a pro.

One of the leading causes of us neglecting the equipment we might already have is the lack of a workout game plan. As always, planning will set you up for success! Just like your favorite instructors would at your local studios, come up with a full body game plan for your sweat time. As a general rule of thumb, you want to spend at least a few minutes on a particular exercise to get the most out of it. If you’re just starting out when it comes to planning workouts, aim to do at least three to four sets of repetitions of each exercise.

Circuit your programming for a full body effect by putting together a push exercise with a pull exercise. Start with a program that includes all muscle groups to make sure you get a balanced workout:

Reverse Lunge to Standing Bicep Curl
Pushup to Box Jump
Tricep Extension to Sit Up
Squat to Overhead Press

Cardio Options
Jumping Jack with Resistance Band
Jump Rope Circuit

Cool down, cool down, cool down!

Just like your warm up and your workout, it’s imperative to treat your muscles with care post-workout. This will ensure that you stay free of injuries, and also help you recover quicker. I like to take a quick walk around my neighborhood or on a treadmill and follow it with a slow and methodical stretch session.

Try exercises like these to get the most out of your workout, and feel better after it!

Need a little more guidance?

ClassPass has you covered! As a member, you have access to on-demand workouts conveniently located in the “videos” section of your app. But if you’re looking for another way to challenge yourself at home, ClassPass Live is available on a screen near you!


Mandy Gragg is a New York City-based certified personal trainer/group fitness instructor and an active fashion and beauty blogger.