Over the past few weeks in my Movement That Fits Your Life series, we've talked about adapting your workouts instead of letting life's obstacles stop you from moving.
We've covered how to decide whether you should work out while traveling, how even 10 minutes can make a difference, how paper plates can replace slider discs, and how you don't need more space than a yoga mat to get in an effective workout.
Now it's time to put it all together.
Before we dive into building a balanced workout, I want to mention something I think often gets overlooked.
If you're brand new to strength training, don't worry so much about having the "perfect" workout structure. Your first goal should be finding movement you genuinely enjoy enough to keep coming back to. If all you want to do today is an arm workout because that's what sounds fun, do it. If you want to have better looking glutes, start with lower body. Building consistency is far more important than building the perfect workout on day one.
As strength training becomes part of your routine, that's when adding more structure can help you build a balanced program. Think of today's framework as the next step—not the first step.
Start with Your Lower Body
I like to include two lower body movement patterns in most workouts: a squat and a hinge.
For your squat pattern, you might choose:
- Squats
- Reverse lunges
- Step ups
- Prisoner squats
- Split squats
For your hinge pattern, consider:
- Single leg glute bridges
- Glute bridges
- Romanian deadlifts with a milk jug, backpack, or suitcase
- Good mornings using bodyweight or a household item for resistance
Including both movement patterns helps strengthen your legs and glutes from different angles while supporting everyday movements. I typically like to structure them in between the upper body movements.
Add an Upper Body Push
Next, choose one upper body pushing exercise.
Some ideas include:
- Counter push ups
- Stair push ups
- Chest press with a laundry jug
- Shoulder press with a milk jug
Choose the option that matches your current strength level and the equipment you have available.
Add an Upper Body Pull
Pulling exercises are often the hardest to replicate without gym equipment, but they're just as important for balanced strength.
Some options include:
- Bent over row with a backpack
- Milk jug row
- Suitcase row
- Resistance band row
Focus on pulling with your back by squeezing your shoulder blades together instead of simply moving the weight with your arms.
Finish with Your Core
Your core does much more than help you perform ab exercises. It provides stability for nearly every movement you do.
Some of my favorite options include:
- Bird dogs
- Dead bugs
- Flutter kicks
- Planks
- Low bear holds
Move slowly and with control. Often, slowing down makes these exercises much more challenging than speeding through them.
Want More?
Once you've built your strength workout, you can decide whether you'd like to finish with a little extra movement.
Depending on your goals and the time you have available, you might add:
- Walking or jogging
- Climbing stairs
- Marching in place
- Mountain climbers
- Mat jumps
Or, if you're looking for another simple way to build strength and improve your everyday fitness, consider adding a heavy carry. Carrying a backpack, suitcase, milk jug, or other household item while walking challenges your grip, core, and posture in a way that's incredibly functional for daily life.
Put It All Together
Once you've chosen your exercises, creating your workout is simple.
Perform each exercise for 45 seconds, followed by 15 seconds to transition to the next movement. Complete 2–4 rounds depending on how much time you have available.
Remember, this isn't the only way to structure a workout. It's simply a framework that can help you build a balanced routine using whatever equipment and space you have available.
The Bigger Picture
When I started this series, my goal wasn't to give you workouts to repeat day in and day out. My goal was to help you think differently about movement and how to adapt with life.
Over the past few weeks, we've talked about making the most of short workouts, using everyday household items instead of traditional equipment, and finding ways to stay active even when space is limited. The common thread through all of those posts is that movement doesn't have to be perfect to be effective.
Life is always changing. Some days you'll have plenty of time, a fully equipped gym, and lots of energy. Other days you'll have ten minutes in a hotel room or a backpack filled with clothes. Both situations can support your health if you're willing to adapt.
I hope this series has shown you that there isn't one "right" way to work out. The best workout is the one that fits your body, your schedule, your goals, and the season of life you're in. When you stop waiting for perfect conditions and start working with what you have, staying active becomes much more realistic—and much more enjoyable.
Have questions or want more help? Send me an email teresa@levelwell.com
