Get Strong with this Beginner Home Workout

After two years of dealing with Covid, gyms are back open around the country. In the meantime, more people are keeping fit with their own home workout. Forbes reported two most purchased items during the pandemic have been bread machines and gym equipment. From a consumer standpoint, it’s often difficult to know what exercise products are best for a home gym use. Hopefully, this article will shed some light on that question and more.

Most Often Purchased Home Workout Equipment

ResearchAndMarkets.com recently published an article on the state of the health and wellness industry. During the coronavirus lockdown, fitness equipment sales jumped by 170 percent. The equipment mentioned in their report were more big ticket items though like treadmills, rowing machines and bikes. To put this in better perspective, online sales of fitness equipment from last year rose 70 percent from February to March. As a year to year comparison, sales increased 535% during the same period this year, according to Adobe Analytics.

The numbers below represents the increase in home exercise equipment since 2019 according to ZDNet. This is a good starting point in terms of possible products to purchase depending on someones needs and space requirements.

Digital Fitness

According to L.E.K Insights, “consumer investment in digital fitness has increased by 30-35 percent relative to pre-COVID-19 levels, positioning the sector for faster growth in the future.” Options for home exercise include subscription-based online classes and exercise apps. The number of online classes have exploded with offerings for everything from yoga to boot camp.

Home Workout Program Options

The following series of programs are currently featured on the free version of the Jefit strength training app. All of these workouts can be done with minimal equipment right from home or eventually back at the gym. Jefit features thousands of workouts and exercises for its user base. Jefit is one of the best workout planner & tracker apps and that could be the added motivation that you’ve been looking for.

Home Exercise Program for Beginners with Minimal Equipment

1 – Body Transformation – (Week 1 & 2)

2 – Body Transformation – (Week 3 & 4)

3 – Body Transformation – (Week 5 & 6)

Bodyweight Home Exercise Routine for Beginners

The idea behind this bodyweight circuit workout that you can do at home is to pair each two exercises together. Exercise A1 & A2 are performed back-to-back before resting, then do cardio and repeat the exercise sequence for a second set. Then transition to the next series of exercise, B1 & B2, and so forth.

A1. Exercise Band Squat, 12×2

A2. Exercise Band One-Arm Row, 12-15×2

Jump Rope 2:00

B1. Push-Ups, 12-15×2

B2. Prone Back Extension, 10×2

Jumping Jacks 1:00

C1. Forearm Plank, 30 sec. to 1:00 hold x2

C2. Glute Bridge, 12×2

Mountain Climbers, 30 sec.

D1. Bodyweight Dips, 15×2

D2. Arm Circles, 20 reps forward/20 reps backward

Perform one set of each exercise and then go back through the circuit and repeat for a second set (or round) following a 2:00 rest period. As your fitness level improves, increase to three rounds. Good Luck and Stay Strong with Jefit!

Try the Award-Winning Jefit App

Jefit, named best app for 2022 by PC Magazine, Forbes Health and others, comes equipped with a customizable workout planner and training log. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

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Michael Wood, CSCS

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to "Top 100 Trainers in America" by Men's Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.

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