Home Fitness Workout Ideas

Kickstart Home Fitness Workout – Week 3

Week 3 Jump into Week 3 of our 4-week workout guide. This home workout will help you stay fit and healthy when you’re stuck working out at home.

Week 3


Day 1: Legs

Exercise 1: Bulgarian split squats

Exercise 2: Single leg squat

  • Same movement as a squat except on one leg.
  • Use a couch, door or pole for balance if needed
  • Reps: 8-15

Exercise 3: Single leg hip thrusts

  • The same as a hip thrust, use one leg instead of two
  • Reps: 8-15
  • Equipment: Add ankle weights or put a dumbbell on your stomach

Exercise 4: Kneeling squat to jump

  • Start by sitting up on your knees on the ground
  • From that position move into a squat then jump up.
  • Reps:8-15

Exercise 5: Jumping lunges

  • Prepare to jump by bending your knees and sinking down into a deep lunge
  • sink down and then explosively launch your body upward, fully extending your knees and hips.
  • As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this.
  • Drop to a deep lunge position as you prepare to start the next jump lunge.
  • Reps: 8-15

Exercise 6: Hip thrusts to hold

  • Start by completing 10-20 hip thrusts
  • On your last rep at the top of the movement hold yourself there for 30-60 seconds
  • Reps: 3-8
  • Equipment: Place a dumbbell, kettlebell or medicine ball on your stomach


Complete all exercises in order for a total of 4 rounds


Day 2: Core

  • Exercise 1: high plank around the world
  • Start in a plank position on your hands
  • Bring one knee up to the opposite shoulder
  • Make a circular motion to bring to same knee to the other shoulder and return to starting position.
  • Repeat on the other side
  • Reps: 30-60 seconds


Exercise 2: single leg crunch

  • Start lying on your back, feet shoulder-width apart with knees bent
  • Straighten out one leg a couple of inches off the ground
  • Bring your straight leg towards your forehead whilst bending your knee
  • Bring your head up to meet your knee
  • Reps: 10-20

Exercise 3: around the world crunch

  • Start by laying on your back with feet at shoulder-width apart and knees bent
  • In a circular motion bring your arms around your head then punch your arms through your legs
  • Reps: 10-20

Exercise 4: scissor v-ups

  • Sitting up right place your arms slighting behind you and lean back slightly onto them.
  • Lift your legs about an inch off the ground and move one leg over the other while bringing your legs up and down
  • Reps: 8-20

Exercise 5: Plank to Downward Dog Tap

  • Start in a high plank with your wrists under your shoulders and your feet hip-width apart.
  • Push your hips up and back to move into a Downward Dog with your heels reaching toward the floor.
  • Keep your core tight and shift your weight forward to come back into a high plank.
  • Reps:30-60 seconds


Exercise 6: Bicycles

  • Use this as a finisher!
  • Reps: 60 seconds x 2


Complete all exercises in order for a total of 4 rounds


Day 3: Upper body

Exercise 1: Crab reaches

  • Start with your stomach facing the ceiling on your hands and feet.
  • Squeeze your glutes to lift your hips up off ground.
  • As you rise up, reach one hand over the opposite shoulder, twisting at the torso. then return to the starting position.
  • Repeat on the other side.
  • Reps: 8-15
  • Equipment: Add wrist weights

Exercise 2: Superman pull down

  • Start as if you are going to do a regular superman
  • As you bring your chest up your arms are extended out in front of you.
  • Once you are up, bring your elbows back and squeeze your shoulder blades together
  • Reps: 8-15

Exercise 3: Arm circles front and back

  • Start with your arms out to your sides
  • Begin making circles with your arms
  • While making circles bring your arms in front of you and back to starting position
  • Reps: 30-60 seconds
  • Equipment: Add wrist weights or dumbbells

Exercise 4: Walking push-ups

  • Go into a push-up position
  • Go down into a push-up, come back up then move your sides to the side and push-up again
  • Repeat while moving back and forth
  • Reps:8-15

Exercise 5: Inchworm to tricep push-ups

  • Start by completing a tricep push-up
  • Once you push up crawl your hands back towards your feet
  • Then crawl back out into the tricep push-up
  • Reps: 8-15

Exercise 6: Y- raises

  • Stand with feet shoulder-width apart. With your core engaged, push your hips back and bend your knees slightly to come into a mini squat position.
  • Press your shoulders down to engage shoulder blades, then lift your arms into a wide Y shape framing either side of your head with your thumbs facing up.
  • Lower your arms to your sides
  • Reps:8-20
  • Equipment: Add dumbbells or use an adjustable resistance tube set


Day 4: Rest!


Day 5: Cardio

Exercise 1:lateral lunge to single-leg hop

  • Stand with your feet shoulder-width apart Take a big step to the right side with your right foot, immediately bend your right knee, and go down into a lateral lunge, keeping your left leg perfectly straight.
  • Push off your right foot and as you bring your right foot back to the starting position, push off your left foot and hop up, without placing your right foot on the floor.
  • Repeat on other side
  • Reps: 8-15

Exercise 2: seal jacks

  • Rather than clapping your arms above your head like a regular jumping jack you are going to clap your arms in front of you.

Exercise 3: Mountain climbers to jump up

  • Complete 4-6 mountain climbers then jump up into the air

Exercise 4: Oblique twist to toe tap

  • Standing straight have your elbows up next to your shoulders
  • Twist your arms back and forth engaging your torso
  • Then kick one leg up and touch with your hand
  • Repeat on the other side
  • Reps: 10-20

Exercise 5:Skaters

  • Stand with your feet shoulder-width apart. Lift your right leg and jump to the right. Let your left leg straighten and follow.
  • As you land on your right foot, swing your left foot behind you and tap your left foot on the floor.
  • Bring your left hand down to tap the floor
  • Repeat on other side and go side to side.
  • Reps: 30-45 seconds

Exercise 6: Quick feet

  • Start standing straight
  • Go up onto your toes
  • Tap your feet one at a time out in front of you as quickly as you can
  • Reps: 30-45 seconds
  • Equipment: Add ankle weights


Day 6 : Full body

Exercise 1: Diamond push-up

  • Start in a regular push-up position, but have your hands closer together
  • Have your index fingers and thumbs touching to form a diamond
  • Drop into a push-up as normal
  • Reps: 8-15

Exercise 2: Pulse sumo squat jump

  • Start in a wide squat position
  • Pulse down at the bottom 3-5 times
  • Then jump up and repeat
  • Reps: 8-15
  • Equipment: Add Bodyworx resistance band around your thighs

Exercise 3: alternating curtsy lunges

  • Stand with your feet hip-distance apart
  • Move your right foot, until it crosses behind your left foot. Keep your right toe tucked
  • Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.
  • Return to the standing curtsy position.
  • Reps: 8-15
  • Equipment: Hold dumbbells or kettlebells

Exercise 4: tricep dips

  • Use a chair or couch and put your hands here with your stomach facing the ceiling and knees bent
  • Bend your elbows and bring yourself down
  • Straighten out your elbows and bring yourself back up
  • Reps 8-15
  • Equipment: Use Parallettes dual dip bars

Exercise 5: oblique crunch

  • Begin by lying on your side, forearm down, knees slightly bent.
  • lift legs a few inches off the mat. Bring top hand behind the head so elbow is also bent.
  • Lift legs up bringing your knees to your elbow while at the same time crunching your elbow toward your knee.
  • Repeat on the other side
  • Reps: 8-15

Exercise 6: reverse plank

  • Sit on the floor with your legs extended in front of you.
  • Place your hands on the floor slightly behind and outside your hips.
  • Lift your hips and torso toward the ceiling.
  • Look up to the ceiling and keep your arms and legs straight.
  • Reps: hold for 30-60 seconds


Day 7: Rest!

  • Go for a walk or stretch