We share 10 features fitness training you can do at home.
Hello friends! What about the day you treat you? I hope you have something great for now. We are the second day of homeschool life. We decided to pull P out of her private school and homeschool for the rest of the year – and so far, things are on track. I’m working on all the details and all the complete blog posts that we’re doing. I’ll post it here soon.
Today, I wanted to chat about fitness, especially as many of us sneak into home workouts and travel training, especially as we head into spring and summer.
When I exercise, I try to emphasize functional movements that are meaningful for longevity.
Functional fitness helps you to move better, feel stronger and build real-world strength that leads to your daily life. Think of squatting to pick up the toddler or spinning to grab something from the back seat.
Here’s a summary of 10 training you can use for inspiration when you want to speed up something that makes sense in your life. These workouts use basic exercise patterns such as squats, hinges, pushes, pulls and spins, and can be done at home with just all the dumbbells.
Each workout takes less than 30 minutes and includes clear form tips to help you move safely and effectively. As always, talk to your doctor before changing your fitness and modify it as needed to respect your body.
10 functional fitness training available at home (within 30 minutes)
Workout 1: Overall circuit
Format: 3 rounds – 45 seconds work, 15 seconds break
1. Dumbbell squat
Setup: Hold one or two dumbbells on the shoulder or sides. My feet were wider shoulder width and my toes were found slightly.
Form Queue:
Sit your hips backwards, as if you are aiming for a chair.
Lift your chest and get involved in the core.
The knee tracks the toes (not in the past).
2. Push ups (changed with knees or tilt)
Setup: Start with a high board with your hands under your shoulders.
Lower your chest between your hands and lower your elbows at a 45° angle.
Involve your core and glut section to keep your body in a straight line.
Push it back and exhale.
3. Bending row (with dumbbells)
Setup: Hold the dumbbells, hinge your hips on a flat back, and bend your knees slightly.
Pull the dumbbell towards the rib and close the elbows.
Squeeze the shoulder blades together at the top.
Do not round your spine.
4. GluteBridges
Setup: Lie on your back, bend your knees, feet flat on the floor and arms on your sides.
Form Queue:
Push your heels and lift your hips.
Squeeze the glut section at the top.
Keep your ribs down and don’t dig up your back.
5. Forearm board holding
Setup: elbows directly on the shoulders, forearm on the ground. Form Queue:
Keep your body straight from head to heel.
Attracts cores, quads and glut sections.
Do not sagging or pike your hips.
Workout 2: Balance + Core Flow
Format: 3 Rounds – Move with Control
1. Single Leg Dead Lift (8-10 per leg)
Setup: Hold the dumbbells in your hand on the other side of your standing leg. A slight bend in the standing legs.
Form Queue:
There is a hinge at the waist and straighten the back legs behind.
Place your waist squarely on the floor.
Go back to standing with your glut and hamstrings.
2. Bird Dog (10 per side)
Setup: Start with table top: hands under the shoulders, knees under the waist. Form Queue:
Extend the opposite arms and legs straight.
Maintains waist level and core braces.
Control your hands and knees and return them to the center.
3. Side plank with reach (30 seconds per side)
Setup: Elbows and legs under the shoulders are stacked or shifted. Form Queue:
It reaches the bottom top arm and rotates through the fuselage.
Lift your hips and tighten your core.
4. Sit against the wall with dumbbell hold (30-45 seconds)
Setup: Turn your back against the wall, your feet are apart, about 2 feet away from the wall.
Hold the dumbbells on the chest or sides.
Sit until your thighs are parallel to the floor.
Gently push back against the wall and do not avoid leaning forward.
Training 3: Push Pull Super Set
Format: 3 sets per superset
Super Set 1:
1. DumbbellChest Press (12 persons)
Setup: Turn your back to the floor, dumbbells in hand and bend your elbows.
Form Queue:
Push the dumbbells up onto your chest.
Controls lower the elbows until it lightly touches the floor.
Stack your wrists to prevent your elbows from burning.
2. Bending reverse fly (12 persons)
Setup: arms with hinges at hips and dumbbells hanging. Form Queue:
Bend your elbows slightly and lift your arms up to shoulder height.
Pinch the shoulder blades together at the top.
Super Set 2:
1. Dumbbell Shoulder Press (10 persons)
Setup: Shoulder height, sitting or standing dumbbells.
Form Queue:
Press the Dumbbells straight overhead.
Lower the rib bone and wrap the core around it.
Avoid arches at the waist.
2. Rebellion row (8 sheets per side)
Setup: High plank with Dumbbells.form’s hand.
In a row of dumbbells at a time, towards your hips.
Keep your hips square and avoid spinning.
Workout 4: Power + Intensity
Format: 4 rounds – 30 seconds on, 10 seconds off
Squat to press
Dumbbell swing (hip hinge movement)
Push ups to side planks
Clean dumbbells on front rack hold
Mountaineering
Tip: Focus on powerful, controlled movements. Use not only your arms, but also your waist and glutes to swing and cleanly.
Workout 5: Core and Mobility Flow
Format: 3 rounds
deadbug (10 pcs per side)
Side Plank Hip Dip (10 per side)
Standing windmill (8 per side)
Then follow:
This stretch video
This is your “reset” day. Strength + Mobility + Think mindful movements.
Training 6: Emom (20 minutes)
1:10 Goblet squat
2:10 push-ups
Minute 3 minutes: 12 dumbbell row (6 rows per side)
Minute 4:30 seconds Forearm board
Minute 5 minutes: Break
Repeat 4 rounds. Focus on completing your reps early for more rest!
Workout 7: glutes & core blast
Format: 3 rounds
Dumbbell hip thrust (15 people in charge)
Lateral leg lift (15 on each side) – extra burns due to ankle weight
Suitcase carry (30 seconds per side)
v-ups or toe tap (15-20 person in charge)
Training 8: Upper body burnout
Format: 3 sets of each super set
Super Set 1:
Biceps (12 person in charge)
Overhead press (10 persons)
Super Set 2:
Triceps (12 person in charge)
Side salary increases (10 persons in charge)
Super Set 3:
Bending row (12 persons)
Push-ups (12 person in charge)
Finisher: Push-up Hold (20-30 seconds) – Half-baked edge for extra spice
Workout 9: Rotation + Core Stability
Format: 3 rounds – 45 seconds on, 15 seconds off
Russian twist with dumbbells
Lunge + Rotation (Chest Dumbbell)
Plank Shoulder Tap
Standing wood chops (30 seconds per side)
Workout 10: Aerobic exercise + intensity interval
Format: 30 seconds on, 15 seconds off – 4 rounds
Dumbbell thruster
High knee
Dumbbell Sumo Deadlift
Burpee or squat jump
Dumbbell Punch (Squat Hold)
Functional training is about training for life. You feel abilities and confidence in your body. Keep your form tight, rest and breathe if necessary. No need for a flashy gym or a lot of time. It’s just intention and consistency.
In the comments, let me know what you’re trying first!
If you want a year of training using video tutorials, it’s all built into a handy plan. I’m going here.
If you’d like to try Sculpt Society for free, My link is here! It’s my current favorite home workout option.
xoxo
Gina
Stay tuned for more details on the PS Spring Challenge!! I sign up ready to go by Monday and start on April 21st!
