30-Minute No-Prop At-Home Workout

I’ve gotten so many requests for an at-home workout created by Anel after I posted his story, so today I’m sharing one of his at-home workouts that I do when we’re on vacation or I can’t make it to see my trainer for whatever reason.

I’m warning you, it looks easy but it’s not. You will 100% be sore after doing it. Test it out while you’re enjoying the holiday next week whether you’re visiting family or at home. You can literally do this workout anywhere and you don’t even need any props! Plus you’ll feel a little less guilty about all of the egg nog and Christmas cookies.

So without further ado, I’ll let Anel take it from here!

Hi Guys! Anel here. I want to share a few words before you get started.

I’ve created a few at-home workouts that will help you to get leaner, stronger, and fitter if you do them regularly. They’re not easy, but in order for your body to change, workouts have to be hard.

My fitness belief is that reps should be completed slowly and deliberately to get deeper into the muscles and make a stimulus of change. Moving slowly is also much safer for your joints.  When you do these exercises, keep reminding yourself to slow down.

If you can hold a wall squat for 90 seconds with no problems, start with my advanced at-home workout. if not, I recommend that everyone else starts out with the beginner version below.

If you want to work out multiple times over the holiday, be sure to give yourself a day between each workout to let your muscles recover. If you feel no soreness the day after you do it, you’re not probably pushing yourself hard enough or you need to move up to the advanced version.

And remember, there is a difference between muscle burn and real pain. If you’re in pain or something doesn’t feel right, stop immediately and rest your body. Comment below if you have any specific questions about either of the workouts below!

Note: Scroll through the workout before you start to familiarize yourself with each exercise. Once you start, try not to take more than 20 seconds between each one. And have fun!

Wall Squat: 1 minute

Slow Pushups: 45 seconds
– Place your hands under your shoulders and bring them each two inches outwards
– Take five seconds to lower your body down and a full five seconds to bring it back up
– Modification: Do the same thing with your knees on the ground if a full push up is above your level

Right Lunge: Hold 1 minute
– Place your right leg in front of the left and squat down into a deep lunge so that your right leg is at a 90 degree angle
– Keep your front front knee above the front ankle at all times
– Keep your back foot on it’s toes at all time
– Slowly lower and raise your back leg (only about three inches of movement total)
– Take five seconds to lower your back leg and 5 seconds to raise it back up

Slow Push Ups: 30 seconds

Left Lunge: Hold 1 minute
Same as before but with your left leg forward.

Glute Bridge: 1 minute, 30 seconds
– Lay on your back with your arms by your sides, place your feet flat on the floor so your knees are bent.
– Push through your heels and bring your hips to the ceiling, squeeze your glutes.
– Slowly bring your hips back down to the floor, touch the floor and slowly come back up.
– After the first minute, keeping your hips to the ceiling, bring your feet closer together, lift one leg up and squeeze the glute. (Each leg for 30 seconds)
– Repeat

Forearm Plank: 1 minute
– Balance on your forearms and toes
– Keep your elbows directly under your shoulders
– Keep your core tight and strong
– When the going gets tough, put a smile on your face

Mountain Climbers: 30 seconds
– Start in a full plank (on your hands instead of forearms)
– Bring one knee towards your chest.
– Jump to switch legs.
– Repeat (this is the one exercise you’ll do quickly to raise your heart rate).

Wall Tricep Extension: 45 seconds
– Find a wall with plenty of room around it
– Stand facing the wall place your hands against the wall keeping your elbows in
– Take three steps away from the wall
– Slowly (about 5 seconds) lower your body, just before your elbows touch the wall, then slowly (about 5 seconds) bring your body back up.
– Repeat

Forearm Plank: 30 seconds

Wall Squat: 1 minute

Wall Tricep Extensions: 30 seconds

Russian Twist: 40 seconds
– Sit up with your feet flat on the floor
– Put your arms straight out
– Twist your torso to the right until your left elbow passes your right leg. Then twist to the left until your right elbow passes your left leg

Mountain Climbers: 30 seconds

Superman: 1 minute
– Start on your stomach. Pinch between your shoulder blades and lift your arms up about 6-10 in off the floor
– Next squeeze your glutes and lift your feet about 6 in from the ground.
– Slowly extend your arms forward and bring them back.
– Keep your spine straight by looking towards the ground.
– Repeat

Right Leg Lunge: 45 seconds

Body Weight Squat (Up & Down): 1 minute
– Stand with your feet shoulder width apart
– Slowly down so that your knees are at a 90 degree angle (your butt should go back first and then bend your knees. Keep your spine straight).
– You should always be able to see your toes when you look down.
– Press through your heels into the floor.
– Slowly raise up.
– Repeat.

Left Leg Lunge: 45 seconds

Slow Push Ups: 30 seconds

V-Ups: 40 seconds
– Put your feet in the air with your legs almost straight.
– Lift your shoulder off the ground, crunch up to your ankles,come back down just before your shoulder touch.
– Repeat

Beginner At-Home Workout
Advanced At-Home Workout

Sail to Sable Workout Shirt. Photos by Julia Dags.

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  1. Libby said:

    Will definitely be trying this next week when I am home, and not by my normal gym!!
    Thanks, Anel!!


    xoxo Libby

    12.18.18 · Reply
    • Julia said:

      Enjoy it, Libby!

      12.18.18 · Reply
  2. Melissa said:

    Thank you for sharing! As a busy mom this is just what I need 🙂

    12.18.18 · Reply
    • Julia said:

      Yay so happy you like it. Let me know how it goes if you try it!

      12.18.18 · Reply
  3. Annette said:

    Finally, an at home workout with great illustrations and explanations. You guys have got to write a book. Thank you to Abel and Julia for the early Christmas present! Happy Holidays

    12.18.18 · Reply
    • Julia said:

      Hahah I’ll tell him you said that!

      12.18.18 · Reply
  4. Jessica O. said:

    Thanks Julia and Anel! How would Anel suggest modifying to accommodate a pregnancy? I’m currently at 14 weeks and have been running 3-4 miles several times a week, so starting at a decent fitness baseline. Would like to phase in more strengthening/toning work as my running slows down and the pregnancy progresses. Thank you!

    12.18.18 · Reply
    • Julia said:

      He will answer this tonight, but I know he has some adjustments so stay tuned!

      12.18.18 · Reply
    • Hi Jessica, The first thing you need to do is get clearance from your doctor to do strength training. Once you’ve done that, skip the Supermans and Russian Twists. If you want more core work, you can swap in more planks. Otherwise, you’re good to go. Please be sure to go slowly and focus on your form more than anything else. Good luck and congratulations!

      12.18.18 · Reply
  5. Christine Matusek said:

    Thanks for sharing – this was a TOUGH one!! Normally I do CrossFit, but needed something quick I could do at home after the baby was asleep. This was perfect and a good challenge. Really glad I didn’t spring for the advanced version to start!

    12.19.18 · Reply
    • Julia said:

      Hahaha I told you it was hard! He is no joke LOL

      12.27.18 · Reply
  6. Julie said:


    I just completed your survey before seeing this post. I love this idea! Great advice from Anel, very doable and love the pictures to reinforce proper technique and form.

    I’d love to see more of these posts. They’re obviously very effective too because you look fantastic!


    12.21.18 · Reply
    • Julia said:

      Thanks for the feedback, Julie! We’re going to try to post one each quarter for 2019.

      12.27.18 · Reply
  7. Sara said:

    Just did the work out with my Mom (who is 63 and totally killed it) before we start enjoying all the Christmas treats today!

    12.24.18 · Reply
    • Julia said:

      OMG this made my day! So happy you guys loved it.

      12.27.18 · Reply
  8. Mackenzie said:

    So excited to try this!! Thank you so much for sharing, I LOVE these types of posts. I shared with my mom as well to try!

    1.20.19 · Reply