Sandbag Training – How to Save Money And Burn Fat

Sandbag training was the last thing I considered for my home gym equipment when it should have been the first.

As I looked around my garage, I had collected a sweet assortment of workout equipment: a pull-up bar, a squat rack, a climbing rope, kettlebells, barbells and bumper plates, medicine balls, etc. I’d spent a few thousand dollars at this point.

If I had it to do all over again, I could have saved hundreds of dollars had I discovered one of the easiest workout programs – sandbag training.

Sandbag training to burn fat

At first glance, sandbag training might sound brutish, barbarian and dull. And to that, I would say yes on the first two items, but not boring!

If you’d like to save hundreds of dollars in equipment purchases by building your sandbag and workout routine that provides plenty of variety, keep reading. In today’s article, I’m going to show you step-by-step how you can build your sandbag, increase or decrease the weights in a snap, get a tremendous fat-burning workout, and save money.

Let’s get started.

If you already know you’ll enjoy sandbag training and want to do some bodyweight exercises along with your sandbag, here’s a bundle we put together that includes 100+ exercises, video demonstrations, etc.

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Step #1: Build Your Sandbag for Training In Less than 30 Minutes

The initial steps to building a sandbag are pretty easy. Here’s all you need:

  • Tube of sand from the local hardware store – 50 lbs. for $3-$4
  • Contractor bags or industrial strength trash bags – the prices will vary, but I opted for cheaper bags because of the next item listed
  • Duct tape – you can spend more money on the bag thickness or buy more duct tape and spend less overall. A roll of 20-30 yards of duct tape will run $6-$10
  • Additional purchases will be listed below, but this is a good basic start for less than $20

Once you’ve gathered your items, grab a bathroom scale and pour your sand from the tube into your trash bags in 5 or 10-pound increments. Or you may wish to go higher – or use the entire tube. That’s the beauty of sandbag training – it’s cheap and provides a ton of variety.

For less mess, assemble your bags in your yard or driveway. You can also use a scoop to divvy out the right amount of sand into your bag while on the scale. Once you’ve hit the right amount, fold the bag over and over on itself to strengthen the thickness of the bag and then wrap the bag in duct tape as shown below.sandbag training building

The number of sandbags you create is purely based on how much you can lift or want to use in your workouts. You can construct bags of various sizes and label them using a Sharpie. Or if you want to get super fancy, you can do this and add a little flair to your larger sized bags.

Fancy sandbag training

Who said sandbag training isn’t lady friendly?

Step #2: Appreciate the Flexibility of Sandbag Training

In less than five minutes, you’ll quickly discover the variety of sandbag training workouts you can do simply by how you decide to package up your sandbags. Doing 5-10 pound increments provides for easy dumbbell replacement. Going heavier is as easy as filling up a duffel bag or backpack, provided it can handle the weight of the sandbags.

Most of the time, going heavier, harder and building intensity is easier with sandbags for a few simple reasons. Anytime the weight becomes too much, JUST DROP IT. This isn’t Planet Fitness, so drop your sandbag anytime you want to!

sandbag training lets you drop your bags

Occasionally check your sandbag when you’re training just to make sure there are no rips. If there are just use some duct tape on the seams and you’re ready to go. In Step #4 we’ll discuss some other methods that eliminate sand spills guaranteed!

You can use your sandbag and start training in your back yard:

sandbag training in back yard

Or your garage:

sandbag training in garage

Or even at the beach or park:

sandbag training at beach

The flexibility of training with your sandbag is endless because it goes where you go. As long as your weight amount fits into a bag, you’re ready to go. (Although I wouldn’t suggest taking them on a plane. Those high loads can get a little pricey!

sandbag training is not recommended at the airport

Step #3: Explore the Variety of Sandbag Training Workouts

Now that you’ve saved loads of money building a mechanism you can use for weight training, it’s time to recognize and select from the immense variety of sandbag training workouts you now have access to. And there are tons!

With your variable sized sandbags, you can do these exercises and more that will not only give you plenty of choices, but it will burn fat, build muscle and leave you coming back for more (there’s something intangibly fun about throwing a sandbag around – tell me if I’m wrong):

  • Squats
  • Cleans
  • Lifts
  • Presses
  • Sandbag carries
  • Sandbag runs
  • Lunges
  • Drags
  • Throws
  • Deadlifts

A good place to start is with Breaking Muscle. They have a 5-week sandbag training program you can refer to for additional ideas. Trust me when I tell you for the variety, flexibility and cost – training with a sandbag is hard to beat.

Step #4: Additional Considerations for Sandbag Training

Just when you thought we were done discussing all the nuances with sandbag training, I’m happy to share there is much more.

Are you like me and a little edgy about training with actual sandbags for fear the sand is going to get all over? I can assure you that is always a possibility. After training for a year using my sandbags and building them exactly how I described above, I have had no ruptures or tears, knock on wood.

Still, should working with sand make you nervous, we have options! Pretty much anything used for yard work could be in place of the sand we’ve talked about thus far:

  • Pea gravel
  • Mulch
  • Rubber mulch/safetysandbag training filler material

Keep in mind the lighter the material, the larger the bag you’ll need.

Whether down the road or at the inception, a backpack, duffel bag or “sandbag” is another way you can lug your sandbags around for training. A standard bookbag or backpack is limited by 30-40 pounds, so a duffel bag is an excellent choice and more durable. Ideally, you’ll want one that has handles in many places to provide flexibility in carrying.

Army surplus stores have duffel bags that can carry 70 pounds or more, cost around $20 and have a few handles on the sides.duffel bag for sandbag training

I went through each of the stages described, first using duct tape and duct tape handles for my sandbags, then I graduated to a backpack to the Army duffel bag and then I got serious, so I bought my last bag from Rogue. With the ability to put an entire tube of sand in it and a bag to protect against spills, this is my sandbag training recommendation.

sandbag training at CrossFit Rogue

If these bags can stand up to the rigors of the Reebok CrossFit Games and survive, then they’ll work out just perfect for me. After a year, I can say they’ve stood the test of time thus far. These bags from Rogue come in four different sizes. I chose the medium size which runs about $75 and holds up to 80 lbs.

Conclusion Time

OK, let’s bring this bad boy of a post to a close.

I hope that if you’ve read this far, I have convinced you that sandbag training provides fantastic value for the money and can help you burn fat while building muscle. I mean seriously – for less than $20 you can get started. By separating one sand tube, you get 10-12 bags weighing 5 pounds each OR 5-6 bags weighing 10 pounds each.

Regardless of the weight, you can combine them just as you would add plates onto a barbell, allowing your efforts to progress.

As for portability, it stands to reason you can take these bags anywhere you want to go and workout. Just the transportation of them is their own little workout! The variety of exercises is left to your imagination.

And when it comes time to upgrade your equipment, a well-built sandbag to hold all of your sandbags is at hand for about what it would cost for a 50 lb. kettlebell. (Don’t forget – you can drop these, drag them, etc. – they are nearly indestructible!)

Need Some Additional Help?

If all of this talk has you excited about exercise, you don’t even need sandbags but just your bodyweight. I’ve put together a bodyweight exercise bundle of more than 100 exercises you can do or add them in with your upcoming sandbag training routine. That link is above in the red box. OR, if you need some basic info to get your health back into control, we have a free 10-lesson course. Get your first lesson sent to you tomorrow by entering your information below.

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Diet Trends For 2016: What You Should Know

Diet trends have been around well before you or I were born.

If there is one thing consistent about diets, it’s that they never go away. Well, except for February and December, that is.

Diet trends for 2016 - all quiet in February

Before we dig in – quick question: Did you ever do something stupid when you were a kid? Yeah, me too. And what did your Mom always say – “If Billy jumped off a bridge, I guess you’d do it too, wouldn’t you?” I’d shake my head, but inside I knew she was halfway right.

It’s human nature to join the crowd. And that’s precisely what this Google trends chart suggests about diet trends:

Diet trends 2016

I highlighted the area in 2013 just to give you a frame of reference, but this indicates what the world is Googling over time. If you notice any eerie diet trends like I do, then in today’s article I’m going to walk you step by step what the diet trends for 2016 SHOULD look like and how those actions will turn your year around, even though it’s half over. Or you can take a leap of faith and start our free course right here.

Let’s get started.

These Are My Diet Trends Observations

If you start as far back as this chart shows and slowly scan to the right, you see a clear pattern. As a society, we don’t search (also known as “show interest”) for diets until the first of the year. This should come as no real surprise. That’s the time of resolutions and other false hopes.

What else do you see?

After the big peak in January, interest goes down in February (indirect proof that New Year’s resolutions don’t work!) But then it goes down…and down…and down. Then rises back up at the start of each new year.

Every January, the relative search number is in the low 60’s and by December, interest has fallen off by 33% to the low of 40.

These are simply search trends, but if we make a few loose comparisons, searching for a term demonstrates interest. It shows intention, focus, or our alertness to the topic.

This guy lacked alertness! He got caught sleeping on the job – by the billionaire boss!

Diet Trends 2016 - Don't Fall Asleep On Your Health

Maybe Not Diet Trends, But Weight Loss?

I hate the word diet, as well as diet trends. But it’s a term that most people are familiar with. I hate “diet” because it’s too much like “budget.” Everyone hates to have a budget, but let’s be honest – they both are a talent we should entertain if we hope to change our ways.

Next, I created a trends chart for weight loss. The results were a little surprising:

Diet Trends 2016 - falling interest

In relative terms, weight loss showed some deviation – at least in the recent past. In 2010 and again in 2012, we see heightened interest in weight loss during January and in May. May is just before bikini season, so that makes sense. But since 2013, there is less and less interest within the year for weight loss. But then look below.
Diet trends 2016 - weight loss

Even with less interest during the year for weight loss, the overall trend is growing each year. Which leads me to a few conclusions:

  1. Weight loss used to have more relevance through at least the first half of the year but now is matching diet in relative terms.
  2. Weight loss is going up annually which demonstrates it is a growing problem. 
  3. By the very nature of our internet searches, society is admitting they need to lose weight – they are just going about it the wrong way.

Don’t Wait to Jump off the Diet Trends Bridge Like Everyone Else

Now it’s time for some editorial comment and a picture to put it all into perspective.

As I stated above, the relative Google diet trends reflect how we think and act as a society. We seek diets and weight loss. But our inactions are making us go in the wrong direction.

Pretend I’m your Mom today for this article – then defy her just like you wanted as a child: Jump off that bridge!

Don’t wait to take good actions until January and join the diet fanatics, only to give up in February and not show back up again for 11 months. Jump this month, this week or today! Your health is too important.

Diet trends 2016 - Jumping off the bridge

There are too many myths about leading a healthier lifestyle – so much the case that you might think that you’re plunging off a cliff. It’s just not the case! The sooner you take one small step, the more at ease you’ll feel with the next steps.

There are some signs that we’re going in the right direction as a society, but they need to accelerate faster before more lives are lost. It’s time for preventive measures!

Each thought you have influences your attitude about health. Those attitudes influence your habits. Your habits then result in your behaviors. The sooner you think positively about your health, and your ability to change your future with one step, you change your attitudes, your habits and your behaviors. But it all starts with one step.

Or a leap of faith.


Assuming you’re ready to be “this guy” in the picture above and not one of those losers still in the fish bowl, we have a tool just for you. It’s a free course we created – the Health Restart Process. More than 850 have taken the course, and it’s a great way to take that first step. No obligation, no cost – start today.

Buck the system, buck the trends and do what’s best for you, your health and your future.

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How to Make Working Out at Home Fun (And Cheap)

How you can make working out at home fun has to start with a quick story.

A close friend bought a pretty expensive weight machine set for the family. I mean $$REALLY$$ expensive.

When I came over the first time after it was set up, it dominated the family room. It had all the cables, weights, seats and handles you’d see in a hotel gym. It was beautiful.

But looks can be deceiving.

As the days went by my friend commented how the equipment was a huge failure. What Mark didn’t realize is that the equipment doesn’t always define the variety his family sought. Click on the box below to gain free access to a list of over 100 exercises (FULL OF VARIETY!) we created just for you.

“We thought that buying an expensive set up would guarantee our involvement, but the variety of workouts we expected just wasn’t there. It stopped being fun.”

Quick question: how many pieces of workout equipment are you currently using to hang your clothes from? That should be the last bullet point on every treadmill listed on Amazon:

  • Burns calories
  • Beats going to the gym
  • 400 horsepower motor
  • Doubles as a clothes rack!

How to Make Working Out at Home Fun treadmill

Today I’m going to show you the amazing amount of variety that the right equipment provides and how you can make working out at home fun again, without breaking the bank.

Step 1: Just A Few Pieces of Equipment Make Working Out at Home Fun

We recommend starting with Kettlebells.

Over ten years ago I bought my first kettlebell. Guess what? I still use it. And I’ve purchased 3 more in the meantime.

The key reason kettlebells are so popular is their versatility. Plus they’re portable, indestructible, effective and they make you look like a sexy badass. Kettlebells work much like dumbbells, but their unique shape provides some interesting variation.

Here’s a link to 52 kettlebell exercises to demonstrate their versatility.

Most kettlebells are priced at a little less than $2 per pound, so a 20 lb. kettlebell should run you around $40 or less. For the overall value, kettlebells are a key piece of equipment to consider if you want to make working out at home fun again.

How to Make Working Out At Home Fun With Kettlebells

The next piece of equipment with great versatility are the suspension trainers. We’re talking gymnastics rings (as seen on the Olympics or CrossFit Games) or TRX straps.

Before you poo-poo the notion, gymnastics rings can suit your needs whether a beginner or expert. Amongst the most fit athletes around, gymnasts use rings. That should be good enough for the rest of us, wouldn’t you agree?

Before you attempt your first muscle up or iron cross, here’s a list of beginner exercises that GMB Fitness put together:

For home use, you can hook your rings around a beam in your garage, below your patio deck, or fasten them behind a door much like a TRX would be used. And speaking of TRX, while it has some comfort features to it, the $150+ price tag is not always doable for folks which makes the gymnastics rings the better buy for less than $40.

The final piece of equipment we’ll discuss is the pull-up bar. These come in a variety of shapes and sizes. As a matter of personal opinion, I don’t recommend the door frame version as much as I do the wall or ceiling mounted version and here’s why.

how to make working out at home fun pull up bar and rings

While the door frame bar is less money, it’s not as safe as a properly mounted ceiling or wall pull-up bar (The Stud Bar is shown here). Plus, by mounting a good pull up bar in your house or garage, the variety of exercises expands when used in conjunction with your gymnastics rings.

Here are a few pull-up bar exercises to make working out at home fun again:

  • Traditional pull-up
  • Wide-grip pull-up
  • Narrow grip pull-up
  • Chin up
  • L-sit
  • L-sit pullup
  • Toes to bar
  • Bar muscle ups
  • Knee raises

Additional pieces of equipment can be found on the cheap by keeping a vigilant eye on Craigslist. Remember that friend of mine who bought the expensive gym set? Well, I never told him how I got a $400 weight bench for $0. It was $50 on Craigslist, but when I came to pick it up, the owner was so quick to get rid of it, he said, “Ah, just take it.”  

I did.

Step 2: Your (Imperfect) Workout Program to Make Working Out at Home Fun

Too much emphasis in the past has been placed on the perfectly combined set of exercises so that your legs, shoulders, biceps, triceps, abs and more are perfectly arranged. I challenge that notion.

While too much work on one muscle group can fatigue the muscle, many exercise workouts can be put together and tweaked if muscle fatigue becomes an ongoing issue.

making workout fun at home doesn't have to be perfect

Here’s a sample three workouts/week program you could start with:

Day 1: Short in duration (5-10 minutes)

  • Three sets of chin-ups, alternating kettlebell swings and ring rows
  • The rep scheme is 21-15-9
  • 21 reps the first set, 15 the second set and 9 the third set

Day 2: Medium in duration (10-20 minutes)

  • 4 sets of knee raises, kettlebell snatches and ring push-ups
  • 15 knee raises each set
  • 10 kb snatches per arm each set
  • 5 ring pushups each set

Day 3: Long in duration (20-45 minutes)

  • 100 pullups
  • 75 kettlebell deadlifts
  • 50 ring dips

By the time you are through with this week, your muscles will certainly agree that your newfound variety has certainly challenged you. And when you try to shampoo your hair while wondering how long your arms will feel like Jell-O, just thank me in advance.  

Step 3: Use Your Imagination To Make Working Out at Home Fun

More and more people can discover how creative and imaginative they are given the right conditions. Workouts are the same way. You just need a little nudge. 

Try combining two sports in one – like rowing and bowling in this video:

Good workout programs provide variety for all the right reasons. Too much exercise in one part of the body leaves it fatigued, tired and may actually decrease muscle mass; not to mention the disproportionate shape of your body long-term if you focus too much on the upper body and not enough on the lower body.

In addition to the kettlebell exercises listed above, take it to a different level. Whether in a park, your backyard or the local track, find other uses for your equipment (or workout partner).

  • Hang your rings from a tree or fence and research alternative movements your house may not allow you room to do.
  • Do a field circuit running with your kettlebell(s) a certain distance
    • Run 100 meters with a kettlebell in each hand, drop them, do 10 pushups and run back
    • Drop the kettlebells again and do 15 situps
    • Run 100 meters with a kettlebell in each hand again, drop them, then do 10 kettlebell swings with the heavier weight
    • Repeat this circuit for different sets, reps or time limits
    • For more fun, drop the kettlebells on the 2nd set, pick up your partner and buddy carry them for 100 meters!

The variety is truly limitless. Just use your imagination and enjoy the playtime your body deserves.


As you can see by the steps outlined today, how to make workouts at home fun is not so hard after all. Just follow these three easy steps:

  1. Purchase a few key pieces of equipment that are proven to provide variety and benefit:
    1. Kettlebell(s) – $40 and up
    2. Gymnast rings – $40 and up
    3. Pull-up bar (Ceiling mounted) – $89 and up
  2. Create your own working out at home fun program:
    1. Strive for 3 workouts a week (or more)
    2. Alternate between short, medium and long duration
    3. Play with different rep schemes, time-based workouts or see how many reps can be accomplished in a certain time
  3. Use your imagination. Working out is adult play. Provided you don’t compromise your form, create something a bit out of the norm.

If you want to level up your workouts, combine bodyweight exercises with the equipment we mentioned in this article. Then click on the box below to unlock the Holy Grail of Working Out At Home Fun!


100 Ways How to Stay Motivated to Lose Weight

How to stay motivated to lose weight starts with a story. (No Goldilocks I promise, except for that adorable little girl below.)

Over ten years ago I was on a mission to lose weight and improve my health. My coach created a strategy I’d never come across. It was scary. I mean really scary. It put me WAY out of my comfort zone. But I did it.

Curious what this strategy is?

Today I’m going to show you step by step how to stay motivated to lose weight using the same approach he used with me. As you’ll find out – sometimes risk is worth it.

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Step 1- How To Stay Motivated to Lose Weight

The first step you need to take is going to sound a bit odd at first. But bear with me.

Look at your checking and savings account. Now pretend you are going to have a life or death event in your life, and it’s paramount that you come up with a sum of money that dips into what you have left at the end of the month – and even takes away a bit more than that.

For some people this may be $25, $50, $100 or $1000 plus. Write that number down. 

how to stay motivated to lose weight means knowing where youre money went

Step 2 – Share a 30 Day Challenge With a Close Friend, Workout Partner or Spouse

Accountability is a dead-solid strategy how to stay motivated to lose weight. It’s the end all – be all.

Decide on whatever measurement you and your partner will achieve by the end of 30 days. Make it attainable but tough. Even better, don’t make it weight-based.

As an example, find out how many burpees you can do in a set amount of time, let’s say 7 minutes. Your goal then would be to increase that number in the next 30 days. First off, commit to eating clean for 30 days. Commit to getting to sleep one hour earlier than normal. Or do all three. The compound effects of exercise, nutrition and sleep will have an impact on your health and weight.

Put your plan together with a workout partner, decide what you’ll do together and then give each other a solid high-five (not like the one below). Partners are much more fun, keep you motivated and it’s always awesome losing weight together.

how to stay motivated to lose weight accountability partner

Step 3 – Accountability Meets Reality

If you’re ready at this point how you can stay motivated to lose weight, you’ve laid the groundwork. Now it’s time to act.

Remember that amount you landed on in Step 1? It’s time to put it on the table. Here’s how you do it:

  • Write a check for the amount you came up with in Step 1 and issue it to a charity of your choice.
  • For harsher impact, write it to a charity or cause you can’t stand!
  • Physically write it out, date it one month in advance and hand it to a close friend.
  • Give that friend permission that if you don’t hit your goal, they will mail it away.
  • Benjamin Franklin always gives me 100 ways how to stay motivated to lose weight anytime I use him in a challenge. He’ll do the same for you, trust me!


Step 4 – Put Your Plan into Action: How You Really Can Stay Motivated to Lose Weight

Let’s use the above example of burpees. Burpees are tough. They are a full body exercise that requires no equipment. On Day 1, find out how many you can do in 5-10 minutes. Here’s what that might look like:

  • Day 1 – You do as many burpees as you can in 7 minutes (or whatever exercise or time limit you create). Having never done this particular workout, let’s say you start off strong but the reps add up on the body, and you finish with 50.
  • Next, determine a target – at least 10% increase. In this case, that’s 55 reps.
  • If that target is too steep or too small, adjust as needed. The goal is to how to stay motivated to lose weight with a number you can WORK towards. As weeks two and three come up, you can adjust as needed, going higher or to stay motivated to lose weight - burpees
  • Strategize with your workout partner how you both can make this work. Increase your speed, target so many reps per minute, etc.
  • Eat clean. Eat what you know your body needs to regain its vitality. You have two goals now to determine how you will stay motivated to lose weight: that check you wrote as well as the reps you’ve targeted.
  • At the end of each week, re-test your efforts and compare them against your Day 1 results and your target.
  • The closer the time frame approaches, the more focused you will become, provided the dollar amount on your check was enough to get your attention.


A 30-day challenge is a perfect way to sprint your progress ahead. While it may not be the ultimate destination for you, that’s OK – it will take you further than you were 30 days earlier. Let’s review:

Step 1 – Arrive at a dollar figure that you are going to bet on yourself to win your challenge. The number you arrive at is the ultimate solution for how to stay motivated to lose weight, wouldn’t you agree?

Step 2 – Share that challenge with a friend to up the odds of winning.

Step 3 – Write that check in the amount from Step 1 and have it arranged to be sent to a charity.

Step 4 – Put that plan in motion!

This is a great solution how you can stay motivated, lose weight, regain your health and have fun. But if you’re looking for additional resources that go deeper into weight loss assistance how to, use our FREE course as a booster to get you started. No cost, no obligation. See below.

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Morning Workout Hacks to Unlock Your Best Day

Morning workout routines are the last thing on your mind as you wake up.

I used to think like that too until I came across an article by the Huffington Post.  A morning workout can help with cravings (needed help with that one!), frees your day since the workout is taken care of early on, increases your energy levels and jolts your brain with less caffeine.

morning workout routine

If doing a workout in the morning can free up your social life for activities in the evening, provide you more energy and improve your overall day, what’s to lose? I put together a list of 100+ bodyweight exercises, so you don’t even have to go to the gym, saving you time as well.

Click Here to Download All 100 Home Exercise For Women Movements.

In this article, I’m going to provide step-by-step instructions how you can add a few life hacks to your morning workout routine to get started. Let’s go!

Step #1 Prepare Your Morning Workout Routine the Night Before

The first thing you need to do is get any obstacles out of the way. A morning workout can be done in less time if you just prepare for it. Here are a few suggestions:

  • Go to sleep in your workout clothes – for many this concept is a game changer!
  • Have your exercise plan at the ready in your workout space (here’s an example):morning workout plan
  • Get to bed early enough to provide 8 hours of sleep
  • Pull out any equipment you’ll use before bedtime. Make the path to success as easy as possible for the next morning.
  • Set two alarms and put one next to your foam roller (see below).

Step #2 Make Stretching Part of Your Morning Workout

Getting a good stretch in before your morning workout not only gets the yawns out of the way but helps get your breathing and blood flowing. A few more suggestions:

Step #3 Reward Yourself to Celebrate the Small Wins and Develop New Morning Workout Habits

Developing habits takes anywhere from 21 days or more. One strategy to make this a daily pattern is to reward yourself as a small win for each workout completed. Start with a simple workout like the one pictured above. Make it attainable for easier compliance long-term.

  • For every 15-20 minutes of workout time, add a dollar to a jar.
  • Add five dollars extra for each week you complete five days in a row.
  • In ten weeks time (or less), you’ll have $100 you can use to buy a reward, like a new piece of workout equipment or clothing.morning workout routine money jar


A morning workout routine doesn’t have to be hard to find the time for. Create the time by going to bed a little earlier to wake up a little earlier. Remember these easy steps to make the new morning workout habit stick:

  1. Get everything put out the night before and wear what you’ll be working out in as your sleep clothing.
  2. Use the first five minutes to get the cobwebs out of your head and body by stretching.
  3. Reward yourself with consistent efforts. Results don’t come overnight but through repeated actions. Plant your tree today so that it may bear fruit in the near future.

Home Exercise for Women: 100+ Exercises to Shape Your Body

Home exercise for women is a practical solution.

It is entirely possible for anyone to lose 25, 50 and more than 100 pounds by working out at home.

This article shows you how to make it happen.

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I had a friend who was almost 50 pounds overweight and was determined to get back her girly figure. She lacked the equipment she felt she needed, so she went to the gym to get into shape.

Big mistake.

Not only was the gym staff rude that day, the trainer they set her up with showed more interested in flirting with the other clients than helping her with the gym’s equipment. She tweaked her back, came home and cried her eyes out. For the next week, she was depressed, physically hurt and emotionally injured.

She vowed never to set foot in a gym ever again. Regardless, she lost the 50 pounds on her terms, and you might have already guessed where she did it. Yep, she lost 50 pounds working out at home.

Amanda Wicker shows home exercise for women is doable.

Amanda Wicker, shown above, is one of many who lost more than 100 pounds using a home exercise for women program. Using a food journal, DVD’s and starting up a support group, she pushed the envelope and recreated herself.

Today, I’m going to show you step by step how to make it happen, providing you more than 20 of the most effective home exercise movements for women (men, too) that can be done with next to no equipment at all. You’ll increase your flexibility, your mobility and restore your health at the same time.

I’ve compiled a list of 100 home exercises in a video and easy to reference training guide you can download when you are ready to take it to the next level. In our Free Exercise Bundle is a Tracking Log, List of 100+ Exercises, Video and a PDF Download File of this post! Just click below.

Home exercise for women
Download All 100 Home Exercise For Women Movements (Includes the 100+ Exercise Video, List of Exercises, Tracking Log and PDF Download of This Post).

The Six Step
Home Exercise for Women
Weight Loss System

I’m going to walk you through the six key steps you need to follow to set up a successful home exercise for women program.

Step #1: Know your “Before” and your “Why”

Set your ground rules. Write down your purpose for weight loss. Make it personal. Make it deep-rooted. Don’t make your goal “I want to lose 20 pounds.” Instead, something like, “Without my health regained, my blood pressure/waistline/, etc. will increase, and I won’t be able to do the things I want to do.” List those things you want to do. Write them assertively. “I am a hiker. I love my body.” Make the statements visually appealing in your mind. Rehearse seeing yourself doing those things every day. Make those goals so tangible you can taste them.

Be this dog. Want it that bad.Home exercise for women is successful when you know why you want to succeed.

Take your before pictures as proof one day of what you are leaving behind. You don’t want to be that person.

Step #1a: Know your Before measurements

It’s important to gain medical clearance before you engage in any physical or weight loss regimen, so use the numbers as a baseline for where you are headed. At the minimum, find out your blood pressure, cholesterol, waist size, weight, and body fat percentage. By the way, don’t choose the scale that gives you a lower number. Use a home scale that you have access to frequently and go by whatever number it shows. To find out your body fat percentage, you can schedule an appointment with a gym trainer who is skilled at using Skinfold calipers for the best measure of body fat, unless there is a BodPod in your town. At worse case, use the YMCA online calculator that requires your waist and your weight. It’s not as accurate, but it gets you started.

Step #2: Get Your Nutrition Dialed In

Unbeknownst to many, your food intake or diet (hate that word!) is 80% of the battle. Be sure to get your food macronutrients dialed in (fats, protein and carbohydrates). Knowing what your body fat percentage is, take your lean body mass and multiply that by .7 which will tell you how many grams of protein are ideal for ladies. (For men, it’s 1 X lean body mass). So if you weight 200 pounds, and your body fat percentage is 35%, your lean body mass percentage is estimated at 1-35% or 65%. 65% X 200= 130, so plan to ingest 130 grams of protein per day.

For carbohydrates, the goal is to bring them down to a manageable 50 grams or less, replacing those carbohydrate calories with healthy fats like grass-fed butter, grass-fed meat, avocados, etc. Our bodies do not require carbohydrates for energy – enough saturated fats provide efficient sources of energy. This article tells you more about that.

Log what you eat in a journal like the one shown for added accountability and tracking. Assuming your nutrition is ready to go, let’s get our Home Exercise for Women going!Home exercise for women is successful when you track your activities and food.

Step #3: Choose your location, time of day and SCHEDULE IT!

Workouts are important and must be scheduled. Your health is a priority! A home exercise for women program requires consistency, adherence, and accountability. Schedule the best time of the day that works for you. Select a place that has some space to provide the ability to do various exercises. This might be your living room, bedroom, backyard or even your garage. With a few horse stall mats, you can easily convert your garage into a gym. (That’s what I do).

Step #4: Although optional, working out with a partner has secret powers

Working out with a partner holds several advantages for you over going it solo. Pick someone who shares your goals of health, someone who is dependable and will push you as much as you will push them. Shared experiences like this make working out fun – and that’s what it’s all about!

Step #5: It’s time to Work Out!

Workout exercises are a-plenty. The routines you can make with them are just as many. It doesn’t have to be perfect, but a good workout routine should provide for the following:

  • Increase heart rate into a training zone between 50-75% of your maximum heart rate (no more)
  • Bodyweight routines should be an average of 30-60 minutes in length. In the beginning, 30 minutes might be rough, so focus on your form, technique, and intensity as you build up.
  • Schedule 3 days a week to start
  • Variety is the spice that keeps you coming back.

21 Exercises Video:

Here are the 21 bodyweight exercises to get you started in your Home Exercise For Women workouts:

  1. Plank – lying on your chest, extend your arms shoulder width, raising your body into the top part of a push-up. Hold for 10 second or more increments, focusing on keeping your abs and butt tight and in a straight line. Don’t sag in the middle!
  2. Side plank – From the plank position, shift your weight onto one arm lifting the other to the side and above you. Keep your abs and shoulder tight, avoiding too much twist at the hip.
  3. Hollow rocks – lying on your back, lift your hands above your head and your feet off the ground, as though your body is forming the bottom part of a circle or hollow rock. Hold for 10 second or more increments.Home Exercise for Women
  4. Crunches – lying on your back, lift your head toward your knees. Once your hip has formed a crease, slowly return to the ground and repeat. Hands should not be behind the neck nor should too much momentum be used to lift the trunk.
  5. V-ups – lying on the ground, much like the hollow rocks, keep your arms straight and bring your chest towards your legs as you lift the legs. From the side angle, you’ll make a “V.” When you’ve touched your toes or gone as far as your mobility allows, slowly descend your arms and legs back to the ground and repeat.V-ups are a viable choice for a home exercisefor women workout.
  6. Shrugs – using dumbbells, kettlebells, jugs of detergent or whatever is handy, put as equal weight as possible in each hand. Keeping your arms straight, shrug your shoulder as high as you can. Hold for 3 seconds, descend the shoulders and repeat.
  7. Handstand Hold – every exercise list needs those challenging movements. This is one of them! With your arms extended overhead, drop them to the ground as you kick up against a wall for support. Use a mat, pillow or blanket under your head for safety. Keeping your shoulders active while looking straight ahead (not down at the ground), hold for 10-second increments or more. When done, kick off the wall in a controlled fashion. (Kick off your shoes if doing this indoors, so you don’t scuff your walls!)
  8. Wall Walks – While your shoes are off, try this additional wall exercise. Placing your feet at the base of the wall as you lie face down, walk your hands slowly toward the wall as you walk your feet up the wall. Keep your torso straight and your shoulders active.Home exercise for women can be loads of fun!
  9. Deadlifts – using that laundry detergent or with water jugs in both hands, lift with your legs keeping your back at a 45-degree angle until your legs are extended. Repeat in reverse order lowering the jugs.
  10. Air Squats – Stand with your feet a little wider than hip-width apart, your toes turned out slightly, and your arms are resting at your sides. Engage your abdominal muscles and broaden across your chest by gently pulling your shoulder blades in towards each other. Bend your knees slowly, pushing your butt and hips out and down behind you as if you are sitting down into a chair. Keep your head and shoulders aligned over your knees and your knees aligned over your ankles. Keep your weight balanced evenly between the front and back of your feet. Lower your body until your thighs are parallel to the ground. Keep your knees externally rotating, or tracking over your toes; don’t let them fall inward. As you lower down, raise your arms up and in front of you no higher than parallel to the ground. Maintain broadness across the chest and lift the torso up off the thighs. Straighten your legs to come up, and lower your arms back to your side.Home Exercise for Women
  11. Pushups – Get on the floor on all fours, positioning your hands slightly wider than your shoulders.Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. You can position you feet to be close together or a bit wider depending upon what is most comfortable for you. Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire push up. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle. Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don’t lock out the elbows; keep them slightly bent.
  12. Sprinting – Determine which leg you will start with by standing straight and jumping forward. The leg that moves forward is your starting leg. Get into the starting stance by placing your lead foot at the starting line and bend the knee at a 45-degree angle. Place your hands on the ground, next to the lead leg, and lower your head into a comfortable position between your arms. Relax your body to limit tension. At the start, pull your rear pushing leg forward in a jumping motion when you hear “Go.” Pull your body into an upright running position as you begin to sprint forward. Keep your arms bent at the elbow and pump them up and down in a smooth motion. Relax while you sprint to maintain speed. Avoid tensing your body or turning your head. Run on your toes and bring your knees up to a 90-degree angle to increase your pushing force as the foot hits the ground. Continue to sprint forward until after your foot crosses the finish line.
  13. Walking Lunges – Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle. Press your right heel into the ground, and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side.home exercise for women includes lunges
  1. Reverse Lunges – To begin, stand tall with you hands at your hips or overhead, which is the most challenging of the two positions. Take a large and controlled step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Returning to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep.
  2. Inchworms – Stand with your feet at hip width. Hinge forward at the waist and touch the floor with your palms. Bend your knees, if necessary. Walk your hands forward until you are supporting all your weight on your hands and toes. Your body should make a straight line, and your hands should line up with your shoulders. Hold this position for 10 seconds. Walk your feet forward to meet your hands. Keep your palms on the floor and bend your knees, if necessary. Repeat the inchworm five times or until you get to a wall. Turn around and inchworm back in the opposite direction.
  3. Mountain Climbers – Assume a push-up position, so your hands are directly under your chest at shoulder width apart with straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Continue alternating for the desired number of reps or time.Home Exercise for Women
  4. Bear Crawl – Start in a push-up position with the hands shoulder-width apart and the legs straight out directly behind the body about hip-width apart, keeping the knees bent. Push the toes of the left foot into the floor while squeezing the right thigh and glute. Move the left hand and the right leg forward to start crawling. Alternate the arm and leg movements while keeping the back straight and the hips and shoulders at the same height. Crawl for the desired distance.Home exercise for women is as easy as watching a baby crawl.
  5. Burpees – Bend over or squat down and place your hands on the floor in front of you, just outside of your feet. Jump both feet back so that you’re now in plank position. Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier. Push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren’t working out)—your choice). Jump the feet back in toward the hands. Explosively jump into the air, reaching your arms straight overhead.
  6. Wall Sit – Start by standing about 2 feet away from a wall with your back against the wall. Slide your back down the wall until your hips and knees bend at a 90 degrees angle. Keep the shoulders, upper back and the back of the head against the wall. Both feet should be flat on the ground with the weight evenly distributed. Hold for the required amount of time.Home Exercise for Women
  7. Pike to Plank to Pushup – ) Get in high plank position, with your hands under your shoulders and your body straight from head to heels. Lift your hips and shift your body back into a pike shape by pressing your hands into the floor. Return to the starting position and execute a pushup.
  8. Butt kickers – Stand with the knees close together, arms either down by the side of behind on top of the bottom. Flex your left knee and the left leg behind you, so it touches the glute, return that leg to the floor and repeat with the right leg. The quicker you can perform this the better.

Our video demonstrating each exercise is above. When you’re ready for more exercises and demonstrations, the full list of 100+ bodyweight exercises and a demonstration video is available here.

Step 6: Select a Combination of Exercises and Change Them Up for Variety and Confusion

Home exercise for women doesn’t have to be hard. Start by choosing two exercises that you may not be familiar with and practice them. Take your time and pay attention to form to minimize injury. After 15-20 minutes of practice, choose 3-5 of the other exercises and create a circuit.

Here’s an example:

  1. Practice Wall Sits for 5 minutes
  2. Rest
  3. Practice Inchworms for 5 minutes
  4. Rest
  5. Workout Routine for the Day: (4 sets of 15 reps of each)
    1. Buttkickers
    2. Plank holds
    3. Burpees
    4. Deadlifts

Change up the exercises often, play with different reps and sets and make it a challenge so that your heart rate is within  50-75% of your maximum heart rate.

Conclusions For a
Home Exercise for Women

Home-based workouts are incredibly effective.

Follow these specific steps for the best chances of success:

Step 1: Write down your baseline information so you can track your progress. Know the reason why you are working out so that it pushes you as internal motivation to keep going.

Step 2: Get your food plan put together and in place to set you up for success while training.

Step 3: Schedule your workout so that it becomes a priority in your day and you know where you’ll be doing the workouts.

Step 4: Find a workout partner if possible.

Step 5: Workout using the bodyweight exercises given

Step 6: Create a combination of exercises that will keep you busy for 30-60 minutes, at least three times each week.

I’ve created a package of additional exercises and a template of workout plans to help you set up your first home exercise for women program. That package gives you:

Access the bonuses here:

Home exercise for women
Click Here to Download All 100 Home Exercise For Women Movements.