We haven’t always got time to get our sweat on at the gym because sometimes life gets in the way.

When this is the case, just a few household items you already have and a little effort  will provide you with a great stay at home full body workout that will have you sweating and smiling in no time.

So just for a little while, that couch is not for sitting on, those paper plates aren’t for eating off and that towel is not for drying your hands. Get to it 🙂

Note- Watch the videos first

1. Couch

[youtube https://www.youtube.com/watch?v=Q-mAY9ilRdg]

Coaching Cues:

Elevated split squat – Drop your back knee and then push through your front heel.

Decline pushups – Maintain strong plank position, squeeze your butt and have your hands a little wider than shoulder width apart.

Couch jumps – Hinge hips back with your weight on your heels and land quietly.

2. Paper plates

[youtube https://www.youtube.com/watch?v=ZFaqsI1C_HU]

Coaching Cues:

Plank reach – With hands on the plates, slide one hand as far as you can without comprising your plank position and alternate sides.

Plank walk– With toes on the plates, take small steps with your hands while your feet drag behind you. Maintain strong plank position throughout.

3. Wall

[youtube https://www.youtube.com/watch?v=uzRS8fvKDVQ]

Coaching Cues:

Face the wall squats – Fingers behind the ears, face the wall and have your feet hip width apart. Stand far enough away from the wall that no part of your body touches the wall while you’re squatting.

Bodyweight row – Have your head, butt and heels touching the wall. Have your hands shoulder width apart at shoulder height. Touch elbows to the wall and push into the wall for a count of 3 seconds.

Explosive pushups – Have your hands shoulder width apart and your wrists just below shoulder height. Lower slowly and explode away and clap.

4. Towel

[youtube https://www.youtube.com/watch?v=WA6BmVP2ULo]

Coaching Cues:

Towel row– Place towel under your mid foot and take a big step back with your opposite foot. Lean torso forward with straight back and a puffed out chest.


Do the following routine as a circuit resting as little as possible between exercises and circuits. Do 2- 3 rounds and have some fun.

  1. Couch jumps – 6- 8 reps
  2. Decline pushups 8-12 reps
  3. Elevated split squat 12 rep on each leg
  4. Towel row- 30 seconds ( alternate legs)
  5. Plank reach or drag 8-12 reps on each hand
  6. Face the wall squats – 12 reps
  7. Explosive pushups- 8- 12 reps
  8. Bodyweight row- 1 minute

Do you need any help designing your exercise routine? Email me at shanemcleantraining@gmail.com for a free consultation.

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