How To Make Home Workouts

What is going on warriors!

If you're reading this, you are clearly a warrior and a legend who is still wanting to get after it during this time.

Let's cut to the chase. 

Making a home workout really is only limited by your imagination. I will create a list of exercises here but feel free to add in your own if you have equipment or more ideas. 

Step 1 - Choose your exercises 

Push ups, Pull ups, burpees, mountain climbers, flutter kicks, knees to chest, toes to bar, air squats, bear crawl, step ups, box jumps, squat jumps, split jumps, lunges, running, biking, high knees, running on the spot, plank, object carry, bird dog, front leaning rest, rucking, walking, chest to ground push ups, explosive push ups, hand stand push ups, dips, muscle ups, bench, back squat, front squat, deadlift, push press, strict press, clean, hang clean, goblet squats, renegade rows, barbell row, dumbbell row, KB swing, single arm KB swing.

For each exercise think of all of the variations. For example the push up there is diamond push ups, close grip, wide grip, explosive, 3 count, hindu push ups etc.

The list goes on and again is only limited by your imagination and equipment. 

Step 2 - Choose your format

This depends on what your goal is, for many, you might just simply need to move and get the blood flowing!

Format options:

Rounds for time: limit the workout to a certain amount of rounds, 5, 10, 15, 20, 100 the choice is yours.

As Many Rounds/ Reps as possible: Limited by time frame, for example 20 minute AMRAP. The goal is to complete as many reps or rounds within 20 minutes.

Ascending or descending reps ladder: This can look like many different variations. some examples are: 10-9-8-7-6-5-4-3-2-1 or 21-15-9 or 100-90-80-70-60-50-40-30-20-10

Standard reps and sets: Again this is based on what your goal is, reps and sets can be broken down as follows for each exercise. This can look like 3 sets of 10-12 reps, 5 sets of 5 reps or if you really want 5 sets of 20 reps.

The choice is yours! 

Step 3 - Do the workout

Now that you have a workout routine all that is left is to do it!

If you want a workout partner, jump on a FB or face time call and do it with a battle buddy!

This is a great way to keep morale high and to get some quality suffering in with your battle buddies whilst you are separated.

If you need inspiration, make sure to checkout the Weekly Warrior Workout library to see how we have structured some of our workouts.

There you will also find plenty of zero equipment workouts for you to get after! 

Any questions or if you need support, email the team at

During this time we will be giving everyone 20% off ALL of our training programs. 

Use code: FXCKCORONA at checkout. 



  • Adam B

    Awesome brother thanks heaps! Stay strong!

  • D Duncan

    Thanks for caring bro!

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