In A Pinch: All-Levels Home Workout (Weather Edition)
Unapologetic Strength
Whether you are snowed in, rained out, iced over, or simply can not leave the house, this quick and effective all-levels home workout keeps you moving, strong, and consistent.
Designed by Coach Jess of Unapologetic Strength, these sessions hits full-body strength, stability, and conditioning using only bodyweight and zero space requirements.
Perfect for ANY fitness level.
What to Expect:
5–6 minute warm-up to prep joints + fire up the core
Full-body strength + stability block (with regressions/progressions)
Short, spicy conditioning finisher
Structure you can follow at home, in a hotel room, or anywhere
Time Required: between 20-30 minutes
Equipment: Just you
Goal: An option for when the weather is crappy and you can't access your normal gym.
If weather is getting in the way, this workout will not.
Let’s move. Let’s stay strong. Unapologetically.
A1
Air Squat
4 x 0:40
A2
Push-Up
4 x 40
B1
Reverse Lunges
3 x 20
B2
Glute Bridge
3 x 15
B3
Dead Bug
3 x 8
Circuit
C
BURNER!!!! 30 secs of each - 2 rounds thru Plank jacks (or jumping jacks) Mountain climbers (slow = fine!) Plank shoulder taps (wide feet) Fast feet in place (or march + arm drive) Wall sit (or squat hold) Breathing reset (hands on ribs, inhale 4 / exhale 6)
A1
Banded Good Morning
6 x 40
A2
Reverse snow angels
6 x 40
A3
Plank to Reach
6 x 40
B1
lateral step to balance
3 x 16
B2
Feet elevated Glute Bridge
3 x 20
B3
slow Bear Crawl
Circuit
C
Burner :-) complete 2 rounds - 30 secs on - 15 sec off Cross-body mountain climbers (slow + controlled) Squat to calf raise Plank walkouts Reverse lunge to knee drive (switch round 2)
Circuit
A
12 EMOM (Every minute on the minute) complete 30-40secs of work - rest the remainder of the time and shift to the next exercise. Minute 1: 30–40 sec Squat Pulse to Squat Jump Minute 2: 30–40 sec Slow Mountain Climbers( (progress by speeding up) Minute 3: 30–40 sec Alternating Reverse Lunges (add Db to progress) Select your duration based on your fitness level :-)
Circuit
B
2 rounds: :40 work / :20 rest Double Tap Heiden Quadruped shoulder taps (wide feet = more stable; narrow = harder) High knees Squat hold → 5 squat pulses every 10 seconds Rest 60–90 sec between rounds.
C1
bench burpee
3 x 12
C2
Run in Place Breakdown
3 x 0:40
C3
Bear Crawl
3 x 30
A1
Split Squat
3 x 45
A2
Push up hold
A3
Single Leg Hip Thrust
3 x 20
A4
Dead Bug
3 x 10
Circuit
B
COMPLETE Two rounds - Rest 60 sec between rounds. Walkout → 2 push-ups → 4 alternating reaches Beast Hold → Knee Drive (8/side) Side Plank → Hip Dip (10/side) Slow Squat to Rise (5 reps)
Circuit
C
Finisher: “Tempo Trio" 20 sec each x 3 rounds (no rest): Squat Squat pulse Squat hold Then: 20 sec rest between rounds.
Jessica Eadie
Coach Jess helps women build unapologetic strength through intentional, effective training that fits real life. She blends evidence-based programming with clear coaching to make strength accessible for every level. Her goal is simple: help you feel strong, confident, and capable in every season.
but your strength can stay consistent.
Get In A Pinch: All-Levels Home Workout (Weather Edition)
Aya
Women's Strength/Proud Kitty Mama
Verified Athlete"I can confirm this is spicy!"