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Online Workout Plans

Online Workout Plans

Even when you can't get to the gym, you can get in great shape. Try this full-body workout from former WBFF bikini champ Chady Dunmore!

Modern life is a busy affair. Instead of calling your workday quits when you clock out, you probably have a string of text messages and emails following you at all hours. You probably also have kids to feed, errands to run, meals to plan, and events to attend, which leaves you with very little time for the gym. Believe me, I understand.

But just because you're too busy to make it to the gym doesn't mean you have to miss your workout. In fact, it doesn't take much to get in a challenging workout, whether you're at home or travelling.

With a dash of initiative and a sprinkle of creativity, you can exercise anywhere with just about anything.

Don't believe me? Stop depending on dumbbells, check this article, and try the workout below!


To be honest, I love training at home and try to utilize my home gym as much as I can. No matter what life throws at you—whether it's a work deadline or surprise meeting at school—your home gym is never more than a few steps away.

Now, when I say home gym, I'm not referring to some blown-out weight room you'd see on MTV "Cribs." To be honest, your home gym can be just you and a little open space.

Though I'll give you some ideas for easy ways to add resistance, I'll also show you how bodyweight exercises can be the foundation for a kick-ass workout.


Probably the hardest part of training at home is setting aside personal time and finding that zone in which you're ready to rock. It can be especially tricky when first starting out, but developing consistency in working out at home is important. Commit to what you're doing, then shut off the television, put down your phone, and get to work.

It's just as important to have a plan of attack. If you know what you're doing before you get started, there are fewer chances for distractions. A zoned-in mindset means a better, more productive workout, even if it's just for 30 minutes.

If all else fails, invite a family member or friend to join in the workouts and hold each other accountable. It's doubly rewarding to have a protein shake or healthy meal afterward.

Once you develop consistency and have your goals firmly in mind, you'll be amazed by how much you enjoy your at-home workouts.


This routine can be done practically anywhere. Most of the movements you can choose from are bodyweight exercises, but you can do a few with resistance bands, weighted gallon jugs, or soup cans.

The rules of my at-home workout are simple. Here's what you need to know:

  • From the four lists below, choose 10 total exercises, picking 2-3 from each group. Change your exercise selection from one workout to the next.
  • Perform each exercise for 50 seconds, taking 10 seconds after to catch your breath and get into position for the next movement.
  • Do a full cycle of the 10 exercises. That's one round. Repeat two more rounds to complete the full workout.
  • When you're done, stretch each of your main muscle groups for five minutes.