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August 5, 2018: At-Home Workouts

My weekly Get Your Stuff Together Sunday email series gives you one actionable focus for the week that will make your life a little easier.

{Did you miss last week’s GYSTS email? No prob! Go here and scroll to the bottom for a complete archive of all GYSTS emails}

It’s hot. You want to workout, but going to the gym is just, ugh. No need to go out in the heat! This week, we’re talking about at-home workouts that can be done without equipment.

Body weight exercises

You already come with a complete gym - you! Body weight exercise is excellent for conditioning and building muscle.

Remember that even though you aren’t at the gym, you still need to warm up for 5 minutes. You can run in place, twist and loosen things up, jog your stairs - anything to get ready to workout.

For your workout, incorporate a mix of cardio, strength, and flexibility movements.

Cardio ideas:

  • Jumping jacks
  • “Cross-country skiing”
  • Jogging in place
  • Running stairs
  • Mountain climbers
  • Burpees
  • Squat jumps

Strength ideas:

  • Bodyweight squats (regular, sumo, prisoner, plie, single leg)
  • Push ups (modified ones on your knees are fine!)
  • Lunges (front, back, side, walking)
  • Plank (regular, high, side)
  • Bridge (hip raises)
  • Birddog
  • Bicycle crunches
  • Leg lifts (double leg and single lef)

Don’t forget to stretch after working out. This cools down your muscles, works on flexibility, and helps prevent future injury.

But you’re super-busy?

Get a one minute workout in. YES!

I call it “exercise snacking” where you do brief bouts of roughly 1-5 minutes of high intensity exercise spread out across multiple times throughout your day.

For example, when you wake up do 1-2 minutes of movements/exercises before you shower and start your day. Take the stairs or park further away. Someone told you “‘I'll call you back in five minutes?” Sounds like a good time to do some quick body weight squats or pushups. Need a little break from life? Go for a quick walk around the building or your block. Not only will you be adding a little bit of exercise in but you will be helping reduce stress, anxiety and improving your mood. You should begin to see that there is a multitude of ways to add in exercises throughout your day without officially workout out or using any special equipment.

Okay, so what now?

For a metric butt-ton of workouts that can be done at home or away, check out my Travel Workout Guide. Grab it for only $9 with my special email reader only discount. Use the code: EMAIL9 at checkout.

Next Sunday, we’ll talk about how you can partner up with a buddy to make workouts more fun and to stay accountable.

Do you have a friend who could stand to G(her)ST? Feel free to forward this!

I hope you have a wonderful week,


Kelly Morgan, Ph.D.

Tsirona -

My weekly GYSTS email give you one actionable thing to do for the week that will make you life a little easier. As "they" say, "Fail to plan; plan to fail." Get these emails (and more!) delivered right to your inbox by clicking HERE.