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A Simple Home Workout Routine For All Fitness Levels

This simple home workout routine (with videos) will only take 20 to 30 minutes of your time, but will elevate your heart rate and help you reap the mental benefits of exercise, like lower stress levels. 

Even though working out at home alone doesn’t make up for real F2F social connections and getting your sweat on with your workout buddies, it’s better than nothing. 

While many gyms and rec centers are inaccessible for the time being, how can you stay in shape?

Try this alternative “shelter in place” home workout routine, created by pro coach, Menachem Brodie of Human Vortex Training. Don’t let the ‘pro’ fool you – it just means that this routine is tried and tested and professionally built, yet suitable for everyone despite your fitness level. 

And, just as a side note and a reminder: A home workout doesn’t necessarily have to be indoors. If you’re able to go to your backyard, terrace or balcony, why not hop outside for the bonus of getting some fresh air while you’re at it? 

Isometric Squat Hold 

3-5 sets of 15-30 seconds

Move immediately into the next exercise.

Goblet Squat

 3-5 sets of 10-15 repetitions

If you’re just starting, you probably won’t need any extra weight, but note you can use a reusable bag filled with books, dried foods or rocks to replace a dumbbell.  

Rest 30 to 45 seconds in between rounds.

These next exercises will help fire up the muscles on your backside that tend to shut down when we sit for long periods of time, as well as add some dynamic movement for the upper body that is more challenging than push ups!

Founders Pose

3 sets of founders pose flow.

Move immediately into the next exercise.


3 sets of 4-8 repetitions — small “steps” forward.

Next we’ll fire up your whole body with some maximum effort jumps with hands on your hips to increase the mind-muscle connection, followed by a stability exercise to help connect everything.

Hands on Hips Vertical

3 sets of 5 jumps — make sure to stick the landing and absorb it with your glutes, quads and midsection. 

Side Plank

Work up to 3 sets of 40-60 seconds each side.

To finish up this workout, here are three exercises to help activate the mid-back muscles, and open up the tight muscles of the upper body.

Bent Over High Row, External Rotation to Press

3 sets of 12-18 repetitions.

Towel Curl to Press

3 sets of 12-18 repetitions.

Preacher Stretch

3 sets of 3 breaths at each stop (3 stops per set).

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Please note that the information provided in the Polar Blog articles cannot replace individual advice from health professionals. Please consult your physician before starting a new fitness program.

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