5 At-Home Workouts to Ease Back Into Exercise

At-home workouts are a great way to return to a routine. And what better time than the new year to shed some weight, tighten your core, or adopt a healthier lifestyle than won’t fade with the rest of your resolutions come early spring? It’s common for us to have better intentions for our bodies after the holidays but getting back to a fitness routine can be harder than it seems.

Anytime Fitness in Vineland, NJ, offers a variety of training options, guidance, and support so you can look and feel your best this year. And when you use the Xspero™ app to purchase Xspero™ Dollars for membership at Anytime Fitness, 20% automatically benefits a charity you choose in the app. You can help yourself and help your community just by getting active.

But before you hit the gym at Anytime Fitness, here are five at-home workouts you can do to ease yourself back into exercise.


Assume a push-up position but rest your forearms on the floor instead of your hands. Ensure your back is straight and tighten your abs and glutes. Hold the position for as long as you can without letting your hips dip down. Planking helps work your core and can help strengthen the spine and even improve posture.

Lower Back Curls

With so many at-home workouts aimed at working the core, arms, and legs, we often forget about working our backs. Lie on your stomach with arms at your sides, and slowly lift your chest, legs, and arms up off the floor as high as you can go. Hold the position and then return to the floor. Lower back curls can help relieve muscle tension and pain associated with sitting long hours at a desk.

Dumbbell Squat

Standing shoulder-width apart, take a dumbbell in each hand and lower yourself into a squat position so that the dumbbells are an inch from the floor. Keep your head up and your back straight as you sit into the squat, keeping your knees above your toes as to ensure proper form. This exercise is great for building overall strength and can be customized with different dumbbell weights.


You remember this one. It’s a classic that always works. Place hands shoulder-width apart on the floor with your back flat and lower yourself until your chest is an inch off the ground. Extend your arms and lift your body up and repeat. Push-ups help build upper body strength, working the triceps, pectoral muscles, and shoulders.


Another classic workout you should get down with are crunches. Crunches strengthen the core abdominal muscles and can even improve your posture. First, lie flat on your back with your knees bent up at a 90-degree angle. With a hand at each side of your head, press your lower back into the floor and lift your shoulders off the ground. The key here is to tense up or “crunch” your abs inward as your body moves upward without using momentum to drive your body forward. Return back to the floor and repeat.

There are simple at-home workouts you can employ to get back into the swing of things before you hit the gym equipment at Anytime Fitness. These exercises can be done anywhere at any time, and with some repetition and a balanced diet, you’ll be seeing results in no time.

Click here for more ways to spend Xspero™ Dollars near you so you can help make a difference in your community.