Easy At-Home Workout Program
This is my favourite at home muscle building workout. It’s focused on simple yet effective exercises that target multiple muscle groups. I aimed to complete this workout 3-4 times a week.
Warm-Up (5-10 minutes)
Jumping Jacks: 2 minutes to get your heart pumping
Arm Circles: 30 seconds each direction to loosen up
Bodyweight Squats: 10-15 repetitions to prep your legs
Leg Swings: 10 swings per leg (forward and sideways) to improve flexibility
Dynamic Stretching: Focus on the major muscle groups (hamstrings, quads, shoulders) to get ready for the workout ahead.
Workout Routine
1. Push-Ups
Target Muscles: Chest, shoulders, triceps
Reps: 8-15
Sets: 3
Modification: No worries if push-ups are tough at first—drop to your knees and build up from there.
2. Bodyweight Squats
Target Muscles: Quads, hamstrings, glutes
Reps: 10-15
Sets: 3
Tip: Keep your chest proud and your knees behind your toes—your form is key!
3. Bent-Over Dumbbell Rows (or Water Bottles)
Target Muscles: Back, biceps
Reps: 10-12
Sets: 3
Tip: Maintain a flat back and pull the weights toward your waist for the best results.
4. Plank
Target Muscles: Core, shoulders
Duration: 20-30 seconds
Sets: 3
Tip: Keep your body in a straight line from head to heels—engage that core!
5. Lunges
Target Muscles: Quads, hamstrings, glutes
Reps: 8-10 per leg
Sets: 3
Tip: Step forward confidently, keeping your upper body straight.
6. Glute Bridges
Target Muscles: Glutes, hamstrings
Reps: 10-15
Sets: 3
Tip: Squeeze your glutes at the top—feel that power!
7. Bicycle Crunches
Target Muscles: Core
Reps: 10-15 per side
Sets: 3
Tip: Move slowly and control the motion to really engage your abs.
Cool Down (5-10 minutes)
Static Stretching: Take a moment to stretch out those muscles you just worked. Hold each stretch for 20-30 seconds and focus on your breathing—your body will thank you!
Building muscle while on a low-carb or ketogenic diet can really enhance your weight loss journey and help you maintain those results. By incorporating this easy at-home workout program into your routine, you'll not only get stronger but also boost your overall fitness and well-being. Remember, consistency is key, so keep showing up for yourself and listen to your body. You've got this, and I can't wait to hear about your progress! Happy lifting!