Body Shaping, Core Strengthening, At Home Workout!!


As promised, here is a workout you can do from home, using bodyweight only! If your feeling like me, it takes every ounce of energy to get out in this bitter cold and hit the gym. With that said, I am posting a workout you can do straight from the warmth of your living room floor.  This a full body workout, tailored to build up your core, stability and strength: completed in a 3 round circuit for fat burning advantages!!  As you go through your workouts, try to progress: if you’re doing push ups from your knees take them to your toes, if you can only do 9 reps, push for 10…the more you challenge yourself, the greater the reward!!  Blast your favourite music that gets you motivated, stay warm, drink lots of water and enjoy!! (Complete 3 x week)


  • 10 push ups (easy: from your knees)
  • 10 lunges per leg
  • 20 squats

Workout: Do this workout in a continuous circuit, with maximum 10 seconds between each exercise and 30 seconds rest after each set of 9 exercises.  Run through this workout 3 times consecutively. (If you are unsure of the exercise, click the links below for images)

  1. Plank Raises –  From plank position on your hands, go down to your forearms and then back up to hands – 10 reps  
  2. Mountain Climbers – Stay in plank position start running, keeping back flat and bringing your left knee into your chest and then the right – 10 reps/leg    
  3. Cobra Crunch – Laying on your stomach, with your hands flat on the ground, below your shoulder, keep all your weight in your arms, pushing yourself up for 3 seconds and lower back down for  3 seconds – 10 reps
  4. Side Plank Dip – Take your plank to the side, dipping your hips to the ground and back up, then alternate sides (Advanced: from your hands) – 5 reps/side 
  5. Floor Arm Dips – Take your hands behind you and feet on the ground, knees bent. Dip your arms down to a 90 degree angle and push back up (Advanced one leg up for 5 reps and then alternate for 5 reps)- 10 reps
  6. Abdominal Crunch – Lay on your back and bring your legs up in a bend position, hands behind your hand, core tight and crunch into the middle and then left and right. Keep your chin up staring at the ceiling – 10 reps/position
  7. Lunges – Take your legs into a lunge and have your front foot against a wall, count for 5 seconds going down and 5 seconds coming up – 5 reps/leg
  8. Frog Squats – Align your body in a squat position, legs bent at a 90 degree angle and hands in prayer position. Take your bend below a 90 degree angle and then back up, hold for 3 seconds up and 3 seconds down – 10 reps
  9. Mountain Climbers – Stay in plank position start running, keeping back flat and bringing your knee into your chest – 10 reps/leg

30 seconds rest, water, next set….

Stretch: Make sure to stretch out all the muscles you have just worked!!  This important to maintain flexibility, alleviate muscle stiffness and pain. Here is a link to a map of stretches if you’re not sure where to start.

Links to exercise to photos:

Plank Raises –

Mountain Climbers –×300.jpg

Cobra Crunch –

Side Plank –

Floor Arm Dips –

Abdominal Crunch –

Lunges –

Frog Squat –

3 thoughts on “Body Shaping, Core Strengthening, At Home Workout!!

  1. marion kitamura says:

    Hi Tara thanks for the inspiration…..on my way to follow your “at home” workout in my warm family room. The pictures and links are very helpful. Marion

Comments are closed.