Homebody Built
Blue Room Training
Strength & Conditioning, Functional Fitness, Functional Training, Women's TrainingNew to fitness? No equipment? Don’t like gyms?
Get a full body workout two days a week with this 8 week program. This is perfect for those that want to start being active or need a quick at-home workout, either with minimal equipment or things found around the house. Beginner to intermediate friendly with plenty of variations with intensity ramping up every 2 weeks.
BRt On-Demand was created for working professionals to busy parents and everyone in between with the understanding that life is hard enough already; we don't need to overcomplicate our workouts and force our way into a gym with whatever will we have left in a week.
This program was made for those who are ready to make some changes, but changes that are realistic for our busy lives.
If you feel:
- overwhelmed by the idea of figuring out what you should do to exercise;
- unsure of your confidence in a gym setting;
- you don't have enough time in a week to get to exercise;
- you want to take better care of yourself, because you deserve self care;
- you want to get stronger;
- you want to live a long and mobile life;
than this program is for you!
Warm Up
A
Push Day Dynamic Warm Up Circuit - At Home
Perform the following exercises to get your body ready to move today! One round each of: - 5 seconds per side - Dynamic Quad Stretch - 5 seconds per side - Dynamic Pigeon OR Figure 4 Hip Stretch - 10 reps Banded Overhead Press OR Overhead Press - Household Item - 5 reps Push Up (Choose the variation that fits you best! - click on video for cues
B1
Drop Squat from Floor
2 x 6
B2
Continuous Squat Jump
2 x 6
C1
Goblet Squat
3 x 8
C2
DB Floor Press
3 x 8
D1
Deadbugs
2 x 5
D2
Rotations - Resistance Band
2 x 5
Warm Up
A
Pull Day Dynamic Warm Up Circuit - At Home
Perform the following exercises to get your body ready to move today! One round each of: - 5 reps per side - Hamstring Sweep - 5 reps - Bent Over I, Y, T - 10 reps Bodyweight Hip Hinge OR Hip Hinge - Dowel OR Hip Hinge - Wall - 10 reps Bent Over Row - Resistance Band OR Seated Row Isohold - Bed Sheet - click on video for cues
B1
1 Leg Balance w/Head Movement
2 x 5
B2
Speed Skaters w/Pause
2 x 5 @ 0:03
C1
Dumbbell Romanian Deadlift
3 x 8
C2
Bent Over Row w/Hand Support - 1 DB
3 x 8
D1
Bird Dog - Opposite Fist to Knee
2 x 5 @ 0:03
D2
Lateral Lunge
2 x 8
Alex Cramer
Alex is a body neutral, weight inclusive trainer dedicated to helping ALL women, non-binary and femme identifying folks find movement they enjoy. She believes strength training is for everyBODY and works with clients from beginners to advanced athletes. Her certifications include ACE Personal Training and Functional Range Conditioning Mobility Specialist.
feel better and move better without gymtimidation, judgement or overcommitment!
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