Fitness Friday: Workout At-Home...Anytime, Anywhere

June 24, 2017

Hey followers, Happy Fitness Friday!! I hope you all enjoyed last week’s blog post about yoga and were able to implement that into your weekly routine!


With the weekend fast approaching, I decided to dive in to the importance of exercise and create some easy, at-home work outs for anyone to try! You can take the weekend to relax and prepare your week ahead full of exercise and motivation!




Aside from weight loss, exercise is great for your memory, confidence, sleeping habits, energy levels, longevity, immune system and mental health!


You certainly do not need a gym membership to get fit, either! Now that we’ve started to see the beautiful New England sunshine, it’s easier to get outside and get moving. An added benefit to being active outside is the awesome exposure to Vitamin D. This vitamin is important for maintaining healthy bones, teeth, and immune system!


Get Outside + Get Movin'


A simple and effective way to ease yourself into cardio would be to start by going for a half hour walk each day, treat it like an appointment you can’t miss. Do this five times a week, remembering your two rest days! Once you start feeling comfortable, start adding intervals of running.


Do a light jog for five minutes and then walk for five minutes. Increase your running intervals each week until you can run for the full half hour. Don’t be afraid to push yourself!



It’s important to increase your stamina slowly. If you do too much too quickly then you are putting your body at risk for injury and also making yourself more susceptible to a burnout.


Improving your stamina will build your cardiorespiratory endurance which will help you out in the long run—pun intended.


If you find you’re lacking motivation, a workout buddy is always great! However, on those solo workouts, having a great playlist will be your favorite companion.


Need Some New Tunes?

Below are my top 10 personal favorite songs to work out to from all genres:

Jump Around by House of Pain

Courtesy of the Red, White and Blue by Toby Keith

Chicken Fried by Zac Brown Band

Radioactive by Imagine Dragons

Magic Carpet Ride by Steppenwolf

Fat Bottomed Girls by Queen

5-1-5-0 by Dierks Bentley

Closer by The Chainsmokers

Eye of the Tiger by Survivor (OBVIOUSLY)

It’s Tricky by Run- D.M.C.



It is also important to incorporate strength training into your routine! You can work ALL of your major muscle groups from the comfort of your own home—workout equipment not required! Start with one set and increase your sets and reps as you build your strength!



30 second forward arm circles

30 second backward arm circles

30 second cherry pickers

15 push ups

15 tricep dips



30 second wall sit

25 squats

15 forward lunges

15 reverse lunges

20 hip raises

20 calf raises



25 crunches

25 Russian twists

30 second plank

25 cross body mountain climbers

25 leg raises


Designate one day for each major muscle group, or mix and match different exercises from the lists above to get a full-body workout— don’t forget to cool down and stretch afterwards to prevent injury!


Write it DOWN


Write down your fitness goals and a plan to achieve them and put them somewhere you see every day to remind yourself! That way you don’t fall behind and you have a visible reminder of the aspirations you have for yourself. Remember: A goal without a plan is merely a dream. You can do this!


Good luck with your exercise journey and stay tuned for more fitness tips every Friday!


Have a happy and healthy first weekend of summer!!


xx, Aspen

Fitness Friday Guru + Nourish Intern

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