EMMA’S 2 WEEK AT HOME WORKOUT GUIDE 

About this guide

This effective at-home workout guide is designed to build strength and endurance with
minimal equipment and space. There are 5 workouts each week and they should take
30-45 minutes depending on how many rounds you do. Modify the number of rounds
you do based on your fitness level, do fewer rounds if it’s difficult and more if it’s easy.

The 5 workouts are split up into 5 different muscle specific workouts:

● Lower body
● Upper body
● Conditioning and Core
● Full body
● Cardio/HIIT

Recommended equipment:
● Resistance bands for the banded exercises
● Lightweights or household items= cans of food, water bottles, books etc.
get creative!
● A bench/table/couch

Workout structure
● The workouts are split into circuits that you complete multiple times
● For Example:
EXERCISE REPS ROUNDS

1A Pushups 12 2-3

1B situps 12 2-3

1C Mountain 12 2-3
climbers

● This means you do 12 pushups, 12 situps then 12 mountain climbers then

you rest and go through that circuit 2-3 times.
 WEEK 1
DAY 1 LOWER BODY DAY
Equipment needed: Bands and a bench/table/couch

EXERCISE REPS ROUNDS WEIGHT WORKOUT

NOTES

1A Wall sit To failure 3 BW

(as long as
you can
hold it)

1B Bulgarian 20(10es) 3 BW
split squats
(leg up on
bench
lunge)

1C Squat and 20 ​3 Heavy object

press in
(With house=books
something , gallons of
heavy) milk (get
creative)

2A In and out 20 3 band

jump
squats
(banded)

2B Lateral 10 each 3 band

band walks way
3A Banded 20 3 band
Lying glute
bridge hip
thrusts

3B Banded 20 (10es) 3 band

Marching
Glute
bridge

3C Banded 20 (10es) 3 band

Glute
Bridge with
leg
extension

4A Reverse 20 (10es) ​3 BW
lunges with
knee raise
(or hop)

4B Sumo 30 total ​3 BW
squat
pulses

4C Single leg To failure 3 BW

clock on each leg
squats (change
legs when
you’re too
sore to
keep going)
 DAY 2: UPPER BODY DAY
Equipment needed: bench/table/couch and cans/lightweights

EXERCISE REPS ROUNDS WEIGHT WORKOUT

NOTES

1A Plank 20 (10es) 3 BW
shoulder
taps

1B Pushups 10 3 BW
(on knees
or toes)

1C Swimmer 20(10es) 3 BW

2A Tricep dips 20 3 BW
(on couch
or table)

2B Lateral 20 (10each 3 BW or light

arm circles direction) weights

2C Around the 15 total 3 Light weights

world
Shoulder
raises

3A Lateral 10 (5es) 3 BW
plank
walks

3B High plank 20(10es) 3 BW

to spinal
rotation
3C Inchworm 10 total 3 BW

4A Lying TYI’s 10 of each 3 BW or

TYI cans/light
weights

4B Bicep 10 3 Light
curls weights/cans/w
ater bottles

4C Overhead 10 3 Light
shoulder weights/cans/w
press ater bottles
 DAY 3: AB DAY
Equipment needed: weights/cans/waterbottle

EXERCISE REPS ROUNDS WEIGHT WORKOU

T NOTES

1A Rocking Plank 30sec 3 BW

1B Bird dog 30sec 3 BW

1C Plank with hip 30sec 3 BW

dips

2A Lying 30sec 3 BW
c-crunches
(from flat to
knees and
elbows
touching)

2B Ankle taps 30sec ​3 BW

2C SLOW bicycle 30sec 3 BW

crunches

3A Russian twist 30sec 3 weight

weight

3B Flutter kicks 30sec ​3 BW

3C Lying SLOW leg 30sec 3 BW

raises
4A High plank knee 30sec 3 BW
to same elbow,
alternating
sides

4B High plank 30sec 3 BW

jacks
 DAY 4 FULL BODY
Equipment needed: Just yourself!

EXERCISE REPS ROUNDS WEIGHT WORKOUT

NOTES

1A Squat with 20 (10es) 3 BW

leg
abduction
(alternating)

1B Side to side 20 (10es) 3 BW

lateral
lunges

1C jumping 45 seconds 3 BW
jacks

2A Slow 20(10es) 3 BW
mountain
climbers

2B Pushup into 1 pushup + 3 BW

2 shoulder 2 shoulder
taps taps =10
(pushup on reps total
knees or
toes)

2C Lying 15 total 3 BW
Superman
(lifting legs
and arms
off ground)

3A High knees 45seconds 3 BW

3B Glute 45 Seconds 3 BW
bridge hold
at top (hips
as high as
possible)

3C Glute 45 seconds 3 BW
Bridge with
alternating
knee
extension

4A Lying 30sec 3 BW
alternating
toe touches
(legs
straight up)

4B Lying 30sec 3 BW
crunch and
stretch

4C Lying large 30sec 3 BW

scissor
kicks
 DAY 5 HIIT/CARDIO
● This is designed to get our heart rate up/metabolism fired up
● Format is 40 seconds on 20seconds off before going right into the next exercise
● Push yourself during the 40seconds
● Know your own body, if you feel sick when your heart rate gets up high, go easy
to moderately hard
● Go for 2-3 rounds of the circuit with 1-2 min break in-between rounds

EXERCISE Time on Time off ROUN WEIGHT WORKOU

DS T NOTES

1A Jumping 40seconds 20seconds BW

jacks

1B Fast paced 40seconds BW

prisoner 20seconds
squats

1C Reverse 40seconds 20seconds BW

lunges
alternating
legs

1D Inchworm 40seconds 20seconds

1E Standing 40seconds 20seconds BW

punches
with
lightweights

1F High knees 40seconds 20seconds BW

1G Pushups (on 40seconds 20seconds BW

knees or
toes
1H Mountain 40seconds 20seconds
climbers

1I Bicycle 40seconds 20seconds BW

crunches

1J Rest 1-2min BW
 WEEK 2
DAY 1 LOWER BODY DAY
Equipment needed: Bands and a bench/table/couch

EXERCISE REPS ROUNDS WEIGHT WORKOUT

NOTES

1A Slider 20(10es) 3 Sliders/paper

skaters plates

1B Reverse 20(10es) 3 sliders

lunges on /paper plates
sliders

1C Hamstring 20 ​3 Sliders/paper
curls on plates
sliders

BW

2A Fast paced 20 3 BW
squats with
hands
behind
head

2B Curtsy 20(10es) 3 BW
lunges

3A Donkey 20 3 BW
kicks
3B Fire 20 (10es) 3 BW
hydrant

3C Glute 20 (10es) 3 BW
rainbows

4A Single leg 20(10es) ​3 BW

calf raises

4B lateral 20 (10es) ​3 BW
lunges

4C Squat 15 3 BW
jumps
 DAY 2: UPPER BODY DAY
Equipment needed: bench/table/couch and cans/lightweights

EXERCISE REPS ROUNDS WEIGHT WORKOUT

NOTES

1A Hand 15 3 BW
release
push ups
with reach

1B Comandos 20(10es) 3 BW

1C Bird dog 20(10es) 3 BW

2A Standing 20 3 Weights or
upright heavy
row household
objects

2B Overhead 20 3 Weights or
tricep household
extension objects

2C Bent over 20 3 Weights or

reverse fly household
objects

3A Lying 20 3 Weights or
chest fly household
objects
3B skullcrush 20 3 Weights or
ers​(on household
floor) objects

3C crossover 20(10es) 3 BW
crunch

4A Cross 20(10es) 3 Weights or

body front household
raises items

4B Hammer 10 3 Weights or
curl and household
press objects

4C standing 20 3 Weights or
dumbell household
external objects
rotation
 DAY 3: AB DAY
Equipment needed: weights/cans/waterbottle

EXERCISE REPS ROUNDS WEIGHT WORKOU

T NOTES

1A deadbug 30sec 3 BW

1B Reverse 30sec 3 BW
crunches

1C Leg lowers 30sec 3 BW

2A Side plank 30sec 3 BW

thread the (15sec
needle each
side)

2B Plank with knee 30sec ​3 BW

to elbow
alternating
sides

2C Side plank hip 30sec 3 BW

dips (15sec
each
side)

3A Lying 30sec 3 BW
windshield
wipers

3B Alternating toe 30sec 3 BW

touches
3C Ankle taps 30sec 3 BW

4A Climber ab taps 30sec 3 BW

4B Mountain 30sec 3 BW
climbers to
opposite side
 DAY 4 FULL BODY
Equipment needed: Just yourself!

EXERCISE REPS ROUNDS WEIGHT WORKOUT

NOTES

1A Squat into 45seconds 3 BW

curtsy
lunge

1B Sumo squat 45seconds 3 BW

with
punches

1C Sumo squat 45 seconds 3 BW

with side
bends

2A Bird dogs 45seconds 3 BW

2B Prone 45seconds 3 BW
T-raises

2C w-extension 45seconds 3 BW
s

3A Flutter 45seconds 3 BW
kicks

3B Raised leg 45 Seconds 3 BW

circles
3C Bicycle 45 seconds 3 BW
crunches

4A Plank knee 30sec 3 BW

ins

4B Plank step 30sec 3 BW

outs

4C Plank leg 30sec 3 BW

raises
 DAY 5 HIIT/CARDIO
● This is designed to get our heart rate up/metabolism fired up
● Format is 40 seconds on 20seconds off before going right into the next exercise
● Push yourself during the 40seconds
● Know your own body, if you feel sick when your heart rate gets up high, go easy
to moderately hard
● Go for 2-3 rounds of the circuit with 1-2 min break in-between rounds

EXERCISE Time on Time off ROUN WEIGHT WORKOU

DS T NOTES

1A Butt kicks 40seconds 20seconds BW

1B Sumo squat 40seconds BW

pulses 20seconds

1C Reverse 40seconds 20seconds BW

lunges to
knee raise

1D Standing 40seconds 20seconds

knee to
elbows

1E Standing air 40seconds 20seconds Lightweig

punches hts

1F High knees 40seconds 20seconds BW

1G Swimmer 40seconds 20seconds BW

1H Plank 40seconds 20seconds

shoulder
taps
1I Mountain 40seconds 20seconds BW
climbers

1J Rest 1-2min BW