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At Home Workout

Too cold to go outside? Has the ice trapped you in your home and you can’t get to the studio? Not to worry! Here is a personal trainer certified total body workout you can do at home with no equipment needed. All you’ll need is a couch, stairs, and a creative attitude!

Circuit #1: Couch

25 Squats

DO IT: Stand in front of the couch feet shoulder width apart and squat down to tap the couch and stand back up. If your couch is high up, body weight squats are just as effective.

25 Triceps Dips

DO IT: Face away from the couch and place your hands on the edge with your fingers facing forward and your shoulders over your wrists. Place your feet straight out in front of you with your heels on the ground and your toes up. Bend your elbows to lower your body towards the floor until they reach a 90 degree angle. Be sure to keep your back as close to the couch as you can. Then press up to straighten out your elbows, repeat.

25 Glute Bridges

DO IT: Place both feet on top of the couch shoulder width apart with your butt as close to the couch as you can. Keeping your shoulders on the ground, push through your heels to lift your hips off the ground toward the ceiling. Squeeze your glutes at the top for 1-2 seconds and lower them to the floor, repeat.


30 Second Plank

DO IT: Place both hands on couch and hold the plank position, keeping you body in a straight line and bracing the core.

25 Push Ups

DO IT: Place both hands on the couch, wrists underneath your shoulders and do a complete push up.

25 Side Hip Dips

DO IT: Place one elbow on the couch, and stack your feet on top of each other. Lift your hips into a side plank position then drop them down.

25 Mountain Climbers

DO IT: In the plank position bring the knees to your chest one at a time, try and do this as fast as you can while still maintaining good plank form.


Repeat circuit 3 times. 

Circuit #2: Stairs


25 (each side) Step Up, Reverse Lunge


DO IT: Step up to the 2nd step with your left foot while your right foot hovers next to it. Step back with your right foot to the bottom of the stairs while your left foot steps back into a reverse lunge, bring your left foot forward and onto the 2nd step, repeat. Do this 25 times on your left side and then switch sides. 



DO IT: Sprint up and down flight of stairs 2 times, being careful on the way down!


25 Calf Raises


DO IT: Stand with feet shoulder width apart on the first stair, heels hanging off the edge. Push through your toes to raise your body up then lower down, repeat.


25 Declined Push ups


DO IT: Get into a push up position facing away from the stairs with your feet on the first step. Keep shoulders over the wrists with your elbows close to your body and complete a full push up.

Repeat circuit 3 times

About the Author

Studio Element is a premier personal training studio. It is their goal to facilitate perpetual happiness through a legendary experience. They believe each and every individual is capable of extraordinary things, so they tailor their programs based on the goals and abilities of each client to help you achieve your maximum potential. Their trainers constantly evaluate your program to ensure your experience is legendary. Learn more at

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