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The Home Alone Workout

by: Brandon Richey–Get Free Updates And Training Guides Here

The Home Alone Workout

So you’re stuck at home alone with no fitness equipment. There are no barbells, no dumbbells, and no power rack.  Well you also have no worries, because today I’m coming right at you with a solution. Enter The Home Alone Workout. Give this one a shot. 

The Home Alone Workout…

Warm Up:

Rolling “V” Stretch: 5

A Skips: 15 R&L Legs

B Skips: 15 R&L Legs

Kettlebell Static Groin Stretch: 10 With A Pause At The Bottom Of Goblet squat (Note: If no kettle bell is available you can substitute a rock, an unopened box of detergent, or a thick book. 

Shoulder Warm Up: Palms To Face; Palms To Head–15 R&L Arms

Calisthenics And Bodyweight For Strength And Mastery! Note: Whenever I use the “superset” term it means to execute the first stated exercise followed by the next mentioned exercise stated in the “superset.” 

Jumping Jacks: 3×50

Jump Rope Skips: 2–3 Minute Rounds (Note: If no jump rope is available then you can mimic the skipping movement the same without a rope

Walkout Planks: 3×10 (Note: If you want to intensify the movement include the push up.)

Superset Jumping Jacks: 3×30 

Oblique Twists: 3×6 Right & Left Sides 

Superset Jumping Jacks: 3×30

Burpees: 3×10 (Note: The push up can be optional here. Only add the push up in here if you can do push ups really well. If not, leave out the push up!)

Superset Jumping Jacks: 3×30

Squat Jumps: 3×6

Superset Jumping Jacks: 3×30 

4-Point Hip Stretch


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The Home Alone Workout



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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