Home Workouts
How does it work?
Welcome to Espinoza Fitness home workouts. Above you will see the calendar(s) where each day will contain either a workout or a rest day. It is set up in the format to exercise on days 1, 2, 4 and 6 (and sometimes 7) of each week. Every day has a ‘mark as complete’ box for you to tick once you have completed the workout. Once ticked, that day will be marked orange, and I will be notified that you have completed it. You can be sure that I will be messaging you if you haven’t completed the workouts!
The workouts consist of HIIT and strength training and will focus on the whole body, though some days may be area specific (e.g. legs and glutes or arms and abs). Each week ends with a weekly challenge that remains the same throughout the weeks. Make a note of how far you get through this challenge to track your progress and you’ll be amazed how much further you can get after the full 4, 8 or 12 weeks!
What equipment is required?
Only minimal equipment is required to complete the workouts. I recommend the following:
- Mat
- Stopwatch
- Dumbells (3 or 4kg)
- Optional: Tabata app (I recommend Tabata stopwatch pro – tabata timer)
What if I can’t complete the workouts on the specified days?
As mentioned above, the format of workouts is to exercise on days 1, 2, 4 and 6 (and sometimes 7) of each week however, I understand that sometimes this may not work for you, so feel free to complete the workouts in any order that suits (however I recommend always completing the weekly challenge as the final workout of the week). You do not need to tick the ‘mark as complete’ boxes in order, so just mark each workout as complete once you have completed each specific one.
Video Library
Please see below for detailed instructions of each specific exercise that are included in the programme.
Advanced burpees
Begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Immediately return your feet into squat position. Jump up from the squat position. Then repeat this but jump in and out twice the second time you do it before you stand up. Three times on the third occasion before standing up, and so on.
Bicep curls
Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
Burpees
Begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Immediately return your feet into squat position. Jump up from the squat position.
Crab jump
Begin in a low squat position. Do small jumps whilst staying low with your knees bent at all times. Keep your back straight.
Commandos
Begin in a plank position on your forearms. Push up on one side so your arm is straight, and then follow with your other arm so you’re now on both hands. Maintain a flat back at all times. Come down onto one forearm, then the other, returning to a plank. Alternate the arm you push up with to work both sides equally.
Crunches
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Tilt your chin slightly, leaving a few inches of space between your chin and your chest. Gently pull your abdominals inward. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold for a moment at the top of the movement and then lower slowly back down.
Crunches legs raised and bent
Lie on your back with your knees bent and feet slightly raised off the floor, hip-width apart or crossed at the ankles. Tilt your chin slightly, leaving a few inches of space between your chin and your chest. Gently pull your abdominals inward. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold for a moment at the top of the movement and then lower slowly back down.
Crunches legs straight up
Lie on your back with your legs lifted straight up in the air. Tilt your chin slightly, leaving a few inches of space between your chin and your chest. Gently pull your abdominals inward. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold for a moment at the top of the movement and then lower slowly back down.
Front raise
Holding dumbells, stand with a straight torso and the dumbbells in front of your thighs at arms length with the palms of your hands facing your thighs. This will be your starting position. While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend of the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Now lower the dumbbell back down slowly to the starting position.
Half burpees
Start in a press up position with your hands under your shoulders and your feet about shoulder-width apart. Jump both feet in towards the chest and then back out into your press up position. Repeat this movement until the time is up.
Heel flick
Perform this exercise while jogging in place. As you’re jogging, emphasize your back stride and bring your heel to your bum in an attempt to make contact between the two. Bring your heels up as high as you can.
High Knees
Basic high knees can be performed while running in place. Stand in place with your feet hip-width apart. Drive your right knee toward your chest and quickly place it back on the ground. Follow immediately by driving your left knee toward your chest. Continue to alternate knees as quickly as you can.
Hop
Stand on one leg, and jump up and down, with the other leg lifted off the ground and slightly bent behind you.
Isometric hold
Lie down on the floor with your feet slightly raised. Your legs should be bent at the knees. Elevate your upper body so that it creates a V-shape with your thighs. Hold in place.
Isometric press
Place a dumbbell in each hand and lie down on the floor with your feet slightly raised. Your legs should be bent at the knees. Elevate your upper body so that it creates a V-shape with your thighs. Bend your elbows and raise your arms so the dumbbells are at ear level. Push the dumbbells up and down nice and slowly whilst maintaining your isometric hold position.
Jump lunge
Start by standing tall, with one foot in front of the other and slightly apart. Step into a normal forward lunge, lowering your hips until both knees are bent at a 90-degree angle. Keep your upper body as straight as possible. From there you have to push explosively into the air, switching the positions of your legs so that you land and can immediately drop into another lunge but with the opposite leg forward. Try to land softly.
Jump squat
Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as softly as possible, which requires control.
Lateral raise
Standing with your feet shoulder-width apart, grab a pair of dumbbells with palms facing inward and let them hang at your sides. Raise your arms out to the sides until they’re at shoulder level. Pause, then lower the weights back to the starting position.
Lunges
Stand upright. Step forward with one foot. The toes of both feet should be facing straight ahead. Be sure your legs are aligned – your front knee should be over the foot. Lower your back knee towards the floor. Push back up through your front heel into the starting position and change sides. Throughout the exercise, maintain the body in an upright position and avoid leaning forward.
Lunge hold
Stand upright. Step forward with one foot. The toes of both feet should be facing straight ahead. Be sure your legs are aligned – your front knee should be over the foot. Lower your back knee towards the floor and hold it there. Switch leg when the time is up.
Lunge pulse
Stand upright. Step forward with one foot. The toes of both feet should be facing straight ahead. Be sure your legs are aligned – your front knee should be over the foot. Lower your back knee towards the floor and move it up and down whilst keeping the leg low and bent and your back straight. Switch leg when the time is up.
Mountain climbers
Start in a plank position with arms and legs long. Beginning in a solid plank is the key to proper form. Pull one knee in towards the chest. Quickly switch and pull the other knee in. As one leg comes back, the opposite knee should be coming forward using the same form. Continue to switch knees so you are using a running motion.
Mountain climbers to high knees
Start in a plank position with arms and legs long. Beginning in a solid plank is the key to proper form. Pull one knee in towards the chest. Quickly switch and pull the other knee in. As one leg comes back, the opposite knee should be coming forward using the same form. Continue to switch knees so you are using a running motion. Do this 4 times. Once you have done this 4 times, come up onto your feet and do 4 high knees. Go back down into the mountain climber position and repeat.
Plank
This is what most people consider to be a standard plank. Lie face down with legs extended and elbows bent and directly under shoulders. Feet should be hip-width apart, and elbows should be shoulder-width apart. Contract your abs, and then tuck your toes under to lift your body (forearms remain on the ground); you should be in a straight line from head to heels.
Plank jack
Lie face down with legs extended and elbows bent and directly under shoulders. Feet should be hip-width apart, and elbows should be shoulder-width apart. Contract your abs, and then tuck your toes under to lift your body (forearms remain on the ground); you should be in a straight line from head to heels. Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don’t let your bum rise toward the ceiling.
Plank on hands
In a straight arm plank, the hands are positioned under the shoulders. Get into plank position by supporting your body weight on your hands and toes. Keep your back straight. Hold the position.
Press ups
Place your hands on the floor so they’re slightly outside shoulder-width. Spread your fingers slightly out and have them pointed forward. Raise up onto your toes so that all of your body weight is on your hands and your feet. Bend your elbows and lower your chest down toward the floor. Once your elbows bend slightly beyond 90 degrees, push off the floor and extend them so that you return to the starting position. To simplify this exercise, perform it on your knees.
Shoulder press
Standing with your feet shoulder-width apart, take a dumbbell in each hand. Raise the dumbbells to head height, with the elbows out at about 90 degrees. This will be your starting position. Maintaining strict technique, do not lean back, extend through the elbow to raise the weights together directly above your head. Pause, and slowly return the weight to the starting position.
Shoulder tap
In a straight arm plank, the hands are positioned under the shoulders. Get into plank position by supporting your body weight on your hands and toes. Keep your back straight. Tap the left shoulder with the right hand and visa versa. Continue to alternate. Keep the body as still as possible.
Side plank
Start on your side with your feet together and one forearm bent directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Raise your other arm in the air and hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side.
Side step
Begin with your feet shoulder width apart, quickly take 2 steps to one side, touch the ground and then do the same to the other side. Be as quick as you can.
Sit up
Lie down on the floor placing your feet either under something that will not move or flat on the floor. Your legs should be bent at the knees. Place your hands across your chest or behind your head. Elevate your upper body so that it creates a V-shape with your thighs. Once you feel the contraction, hold for a second then lower your upper body back down to the starting position.
Sit up press
Lie down on the floor placing your feet either under something that will not move or flat on the floor. Your legs should be bent at the knees. Place a dumbbell in either hand at chest height. Elevate your upper body so that it creates a V-shape with your thighs. Once you feel the contraction, hold for a second, lift the weight up and perform a shoulder press whilst at the top of the sit up position. Slowly move the weight down to shoulder height and lower your upper body back down to the starting position.
Skip
First stand in a good upright stance with the knees relaxed. Come up to stand on the balls of your feet e.g. as though standing on tip-toes or performing a calf-raise exercise. Hold your hands low, around waist height, with your palms up, as though you were holding a jump rope. Now begin gently bouncing up and down whilst moving your arms in circles to mimic the act of skipping.
Squat
Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Sit back and down like you’re sitting onto an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.
Squat forward and back
Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Sit back and down like you’re sitting onto an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Push through your heels to come up whilst explosively jumping forwards, land in the squat position then push up whilst explosively jumping backwards. Repeat for the allotted time.
Squat hold
Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Sit back and down like you’re sitting onto an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Hold this position and don’t move for the set amount of time.
Squat pulse
Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Sit back and down like you’re sitting onto an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Hold this position and pulse the legs nice and slowly, keeping your legs flexed at all times.
Star jumps
Stand with your feet together, knees slightly bent, and arms to your sides. Jump whilst raising your arms in the air and separating your legs to the sides. Land on your forefoot with legs apart and arms overhead. Jump again whilst lowering your arms and returning your legs to the starting position.
Sumo squat
Stand with your feet in a wide stance with your tiptoes pointing out to the sides. Lower yourself by bending your knees and pressing your hips back. Lower down so your thighs are as parallel to the floor as possible, push through your heels to come up and repeat.
Tombstone
Lie flat on on your back. Use both hands to enable you to get back to a standing position. Stand up and then go back down to a lying position as quickly as you possibly can. If you feel like you can, try do this without using your hands (very advanced). Aim not to cross your legs.
Tuck jumps
Start in a standing position, with feet shoulder-width apart and knees slightly bent. Hold your hands out at chest height. Lower your body slightly then explode upwards bringing your knees up towards your chest as high as you can. Land in a complete stop with a slight bend in your knee.
Wall sit
Start with your back against a wall with your feet shoulder-width apart and about two feet from the wall. Slowly slide your back down the wall until your thighs are parallel to the ground. Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes). Keep your back flat against the wall and hold the position.
Wall sit bicep curl
Start with your back against a wall with your feet shoulder-width apart and about two feet from the wall. Slowly slide your back down the wall until your thighs are parallel to the ground. Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes). Keep your back flat against the wall. Begin to bicep curl whilst holding this position.
Weighted lunge
Stand upright holding a dumbell in each hand. Step forward with one foot. The toes of both feet should be facing straight ahead. Be sure your legs are aligned – your front knee should be over the foot. Lower your back knee towards the floor. Push back up through your front heel into the starting position and change sides. Throughout the exercise hold the weights by your side, maintain the body in an upright position and avoid leaning forward.
Weighted squat
Stand with your head facing forward and your chest held up and out, holding a dumbell in each hand. Place your feet shoulder-width apart or slightly wider. Sit back and down like you’re sitting onto an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position. Hold the weights by your sides throughout the exercise.
