A Stay at Home Start Up Workout for Beginners

Written by Aaron Brustad


Fitness Tips

Panorama capture of two senior man and woman working out with weights

As we all spend more time at home during this pandemic, it is more important than ever to stay active to ensure our health and wellness.  While we all may be feeling a bit stir crazy throughout this time, what better time to get started with some activities at home?  You may surprise yourself and feel more energetic and less stressed as you progress!  This blog is meant to provide a few basic exercises which will constitute a Start Up Exercise Program.  Exercise is a wonderful thing for the body, mind and soul – try it, you might like it!

There are many things that you can do at home to get yourself moving without the need of a treadmill, dumbbells or weight machines.  A nice stroll around your house, while social distancing yourself from friends and neighbors, will allow you to enjoy some sunshine and the beauty of the spring season.  It would also be a great warm-up to the following suggested exercises.  If you’d prefer, some of the exercises herein can be done outside in a safe and level grounded area.

Start by selecting 7 or 8 exercises on the list to do throughout the day – if you choose, spread them out throughout the day.  Try 2 sets of 10 repetitions each, holding a squeeze for 5 seconds.   Perform the exercise SLOWLY and CONTROLLED.  As you ease yourself into this Start Up program, if you continue to feel good, consider starting to increase your repetitions or add some resistance.  Here are some simple household items that would work:

A can of soup = 1 pound
A half jug of water = 4 pounds

Start slowly to get your body used to these exercises slowly and gradually – there is no better time like the present!  Most importantly, have fun!

  • Laying on back on floor/bed/sofa – Core Marches (stomach squeeze and marching lying on back)
  • Laying on back on floor/bed/sofa – Ball/pillow squeeze between knees (Lying on back or seated position)
  • Laying on back on floor/bed/sofa – Butt Squeeze
  • Laying on back on floor/bed/sofa – Stomach Squeeze
  • Seated Chair Leg Kicks
  • Standing Heel Raises (at a counter top to hold onto)
  • Standing Hip Kick to side (holding on to secure object)
  • Standing Butt Kick (holding on to secure object)
  • Wall Pushup (Make sure it does not bother wrists)
  • Standing or seated Shoulder Pinches
  • Both Shoulder Flexion (1/2 to 1# wt…. can of soup 8oz-16oz would work)
  • Both Biceps Curl (1/2 to 1# wt…. SOUP)

CLICK HERE to view illustrations of these exercises

A couple things to always keep in mind:

  1. Form, Control and Slow progression are important.
  2. If you have any discomfort or pain with an exercise, STOP! The adage of “no pain no gain” does not hold true here.

Lastly, in terms of progression, perform these exercises 2-3 times per week at a gradual progression, assuming you are feeling good (hold for 5 seconds each):

Week 1: 2 sets of 8-10 repetitions
Week 2: 2 sets of 12 repetitions
Week 3: 2 sets of 15 repetitions
Week 4: 3 sets of 12 repetitions

We hope you enjoy this home workout!  If you feel you are ready for a more consistent workout regimine, we encourage you to consider our Medically-Adapted Gym, currently available at 90 Good Drive, Lancaster.