Avoid the gym? Here is a week of free training.
When an infection is in the air – both colloquially and literally – going to the gym may not sound great. If you are stuck at home and feel that you need to burn some energy and experience the feeling “Yes, I did something today”, consider using it as an opportunity to explore the explosive world of online training.
Not sure where to start? We’ll give you seven free BodyFit Elite workouts. Each requires minimal equipment and hits the sweet spot of cardio and strength training.
Do it with your partner, your children, or on your own. Just make them! And if you like them, you can delve into any of the complete programs with the free 7-day trial version of BodyFit.
Monster Monday at Home HIIT Workout: FYR Hannah Eden
Necessary equipment: One set of dumbbells
Hannah Eden is more than a trainer, she is the fiery force of nature, whose learning style, in a word, is addictive. This Monster Monday workout from FYR's original 30-day fitness plan: Hannah Eden has been watched over 4 million times on YouTube, but that's not all. Her fans, as you know, repeated the entire program several times – 5-7 times, which is pretty typical – and she lured as many unyielding athletes to the gym as fans of home training.
A small warning: Hannah may inadvertently add a few words of choice to your children’s vocabulary if you condemn home workouts. But that's what headphones are for.
As a bonus, if you like this training session, the second full training session, Open Format Friday, is also on our YouTube channel (which you really should subscribe to if you have not already done so).
EMOM Full Body Workout: Home Body
Necessary equipment: No (dumbbells are optional for one movement)
Over the past year, Bodybuilding.com customers have tracked tens of thousands of workouts from the 8-week Home Body fitness program in the BodyFit app, and the reason for this is no secret; Workouts are fast and efficient, and host Kim Nonstop brings you fun with every repetition of the journey. The full program includes training with the upper body, lower body and the whole body using bandages, dumbbells, kettlebells and body weight. No matter what you have, you can make it work.
30 minute strength training at home: MetaBurn90
Necessary equipment: Two light dumbbells, one heavy dumbbell
Each workout at MetaBurn90, a 90-day program led by YouTube fitness expert Scott Herman, is quick and brutal. He is an expert in creating light weights, and short workouts are long. Just press and hold your mat, dumbbells and water when you press the play button, because this workout is immersed directly and does not stop for half an hour. The full program offers the same short workouts, focused not only on strength, but also on weight loss, mobility and increased muscle mass. This is for anyone looking for a complete package!
Mayhem Creator Workout: Full Body Dumbbell
Necessary equipment: Two dumbbells
Do you want everything to be simple and feel how your whole body works? This is a workout for you. This is a 24-minute scorcher built around a single complex known as the “man-creator,” which combines squats with dumbbells, a bench press, a renegade row and sprawl. You will warm up by doing each of the exercises individually, and then burn the house with the 2-minute AMRAP at the end of the video. The complete “Total-Body Dumbbell Fix” program includes five equally fun and intense workouts followed by exercises using just one set of dumbbells, which you can do on the menu or in a full four-week program.
Tabata Tuesday Workout: FYR 2.0
Necessary equipment: One weight, two light dumbbells
The reaction to the original 30-day FYR program of Hannah Eden was so overwhelming that creating a sequel was easy. And FYR 2.0: Hannah Eden's 8-week muscle building plan is not only bigger – 8 weeks instead of 4 – it is also worse, with more muscle work and fewer jumps. But make no mistake: this half-hour gazer of six movements is fully consistent with the name “Tabata”. It's fast, pumped up and simple, but easy, it definitely isn't. Enjoy it!
20-minute workout at home: 20-minute fit
Necessary equipment: No one
This is for real minimalists! All you need to complete this 20-minute workout created by trainer Ali Holman is one step or elevation. But this is enough to work with the legs, shoulders, arms, buttocks and core. The full six-week program includes unique follow-up workouts five days a week, all of which use items that you probably already have in your home, but you didn't know what you could use to help you with your workouts.
20 minute meditation followed by preparation
Necessary equipment: No one
Find yourself spinning and relaxing on a day of relaxation – or any other day? This 20-minute guided meditation will slow you down and hit the Reset button so you can feel more clear and productive for the rest of the day. The full 90-day Mind Body Fit Wellness program includes three guided meditations, three yoga classes, four follow-up workouts, and a full 13-week list of simple workouts to achieve your goals.
Bonus: What's this? Have you finished your meditation and your butt is sleeping? Wake him up with this 5 minute leg workout from trainer Jennifer Ludington in Mind Body Fit.