The Final “At-Home Workout”
Since the start of Tilla Fit, we’ve posted 37 at-home workouts—designed for anyone to follow using minimal equipment. You can find them all in our social media feeds, ready for you to jump in and start working toward a stronger, healthier version of yourself.
Today, to keep encouraging you to move, we’re sharing two simple training formats you can use to build your own workouts at home. These methods are effective, easy to follow, and great for building muscle and burning calories.
Method One: Muscle Development
Upper Body Pressing Options:
Bench Press
Arnold Press
Strict Press
Banded Tricep Pushdowns
Skull Crushers
Push-Ups
Upper Body Pulling Options:
Bent Over Rows
Upright Rows
Banded Seated Rows
Seated Reverse Flys
Shrugs
Strict Pull-Ups / Ring Rows
Lower Body Squat Movements:
Back Squats
Front Squats
Box Squats
Cyclist Squats
Lower Body Hinge Movements:
Deadlifts
Romanian Deadlifts
Hip Thrusts
Bonus Lower Body Options:
Weighted Lunges
Weighted Step-Ups
There are many variations of each movement, but we kept it simple so you can easily look them up on YouTube or perform them with limited equipment.
How to Use This:
Pick one upper body movement and one lower body movement. Perform 12–15 reps of each. Rest 1–2 minutes between sets. Complete 3-4 sets. Lift heavy and train close to failure.
If your goal is muscle development, this is a fantastic spot to begin! As you become more advanced and or your goals begin to change, your programming would need to adjust as well!
Stay tuned—next week, we’ll dive into how to structure your at-home cardio workouts!