The Local Gym Woombye

The Local Gym Woombye main logo

The Local Gym Woombye

Sunshine Coast’s Best Small Fitness Studio

your beginner exercise plan for home

Your Beginner Exercise Plan for Home

If you haven’t exercised in forever and you need a place to start then this is the blog for you. Here I provide you with a great exercise program you can do from home and in a short amount of time. No equipment is needed, you just need to start.

Home Exercise Program for Beginners:

10-20 reps x Kitchen Bench Push-Ups (upper body)

30-40sec x Single Leg Balance (lower body/balance)

10-20 reps x Squats or Sit to Stands (lower body/strength)

10 – 20 reps x Hip Raises (lower body/Core)

X 1-3 rounds

Complete each exercise one at a time as a circuit for 10-20 reps, whatever you feel comfortable enough to do. You can complete the circuit for 1 round or 2-3 rounds depending on how much you feel you can handle.

Photos of exercises are provided below:

Kitchen Bench Push-Ups – I’m doing this on a bar at the gym but should look the same on your kitchen bench.

Single Leg Balance

Squats / Sit to Stands

Hip Raises

Program Rules:

  • Don’t expect too much from yourself
  • Take your time and do the exercises slowly
  • Try to feel the muscles you are working on and start getting a feel for how your body moves
  • Do what you can and build up overtime

If you want further information on some of the above exercises check out these other blogs:

  1. How to: Push Up
  2. How to: Squat

Get started today and remember to reach out if you want help with progressing your home program.

Nathan Spring


Scroll to Top