Ideas for an At Home Workout

By Felicia Arnold

The idea of working out while on a Whole30 can be daunting. 

From experience, I know the first few days of a new round can be difficult but ultimately, I have more energy than ever and my workouts feel amazing! I owe much of my newfound energy to the Whole30 way of eating. It’s more than just the 30 days for me. It’s truly become part of my lifestyle!

If you are just starting an exercise routine, it’s not necessary to have a gym membership – you can get effective workouts in at home! Also, if you are like me and live in a cold winter state, it can be hard to get out early in the morning before work to go to the gym. It’s much more appealing for me to wake up and head to my warm workout space instead! At-home workouts can even become part of your routine when you are traveling for vacation or for work!

I have been incorporating at-home workouts early in the morning before work in order to avoid leaving my house in the cold and to avoid skipping a workout all together due to being busy in the evening. With Whole30, I am getting plenty of sleep and feel more ready than ever to wake up and get moving at 5am!

I am sharing a workout here that you can hopefully add to your movement routine! This workout requires minimal equipment but you can definitely add hand weights as desired to increase the intensity! 

I have added modified notes to make the exercises easier or harder based on your need. I have also suggested a number of reps and rounds – but you can adjust based on the time you have for the workout and your fitness level. The more you do it, the more rounds you should be able to accomplish!!

Have fun!

Pushups (10 reps) – Modify by dropping your knees to the floor but still keeping a straight spine.

Wide leg squats w weight (20 reps)- Modify by using no weight

Mountain climbers (30 secs)- Modified by doing toe taps, still knees towards chest

Plank (30 secs)

Repeat 2-3 rounds

Alternating front shoulder raise and side shoulder raise (20 reps total) – Use resistance band or hand weights

Alternating Lunges (20 reps total) – I tend to do reverse lunges as it is easier on my knees

Side skater jumps (1 min)-Modify by just stepping side to side and still staying low in a squat

Abdominal Bicycle kicks(30 total)

Repeat 2-3 rounds

Bicep curls (20 reps)- This can be done using hand weights or resistance bands

Burpees (30 secs) – Modify by stepping back and stepping up instead of jumping back and jumping up. Also, you can modify by using a steady raised surface to avoid bending down too much.

Repeat 2-3 rounds

Time for a Shift: Turning to The Energy Channel

By Judith

For as long as I can remember, I’ve belonged to a gym. I began regularly exercising in 1995, and since then, my identity as a “healthy, fit” person has been, in many ways, tied to having a gym membership.

So, when I started thinking about making a change, it wasn’t easy.

For a few weeks, I sat on the idea of leaving the gym before I finally pulled the trigger. As I wrote the email to cancel my membership, I reminded myself that I wasn’t giving up fitness or my healthy lifestyle.

I was just making a shift – to The Energy Channel.

For nearly five years, in addition to my gym membership, I’ve been a client of The Energy Barre, a barre studio located about 10 minutes from my house, in the north suburbs of Boston.

Little did I know that when I took a free trial class in March 2015, my life would change forever. I found strength I didn’t know I had, a space where I felt welcomed and accepted, and a community of powerful yet compassionate women.

I was intrigued when I heard about the launch of The Energy Channel, The Energy Barre’s online platform that brings barre, matte, cardio, yoga, and HITT classes to clients whenever and wherever. I didn’t act, though, mainly because of that expensive gym membership. I also told myself it would too hard to deal with equipment for at-home workouts.

But as my stress levels skyrocketed in the fall, I knew something had to give. On days I went to my downtown gym at lunch, I was finding myself spending most evenings doing work that I didn’t finish in the office. I wasn’t leaving myself any down time.

I also realized that the gym was no longer bringing me joy. My favorite group fitness instructor had left, and I was tired of forcing myself onto the treadmill to run. And I was truly tired of paying so much for something I didn’t love so much anymore.

In November, I decided to give The Energy Channel a whirl. It’s been one of the best decisions I’ve made in a long time.

I am an early riser. When I step onto my mat and turn on my laptop in the darkness before my day begins, I am always greeted by a friendly EB instructor. The workouts are fun and motivating, and I love how I can mix and match shorter cardio and toning classes based on my schedule and how I’m feeling.

I get the same great workouts I get at the studio – and I save time by skipping the drive. I also love how I can do these whenever I want. Sometimes I have a window to work out on the weekend and there’s not a studio class to match.

And it wasn’t a big deal to get the equipment! I got a purple ball, gray band, and silver balls from The Energy Barre and II bought 2-and 3-pound weights on Amazon. I don’t have a block (yet!) but I make do with the purple ball.

Of course, I will continue to attend classes at The Energy Barre whenever I can. There’s no substitute for the warmth of the community.

I see The Energy Channel as a supplement to – and not a replacement for – my time in the studio. It’s allowed me to enter 2020 calmer, more centered, and once again, feeling joy from my movement.

Want to give The Energy Channel a whirl? You don’t need to be a local because it’s entirely online! Through January 31, you can grab 20% off a three-class bundle (7-day access; three classes including one of each – signature class, cardio class, and specialty class). To get the savings:

  1. Log into your account / Create an Account if you don’t have one yet
  2. Select THE ENERGY CHANNEL: 3-CLASS BUNDLE 
  3. In the promotional code section type JUJUSWHOLE30

Tips For Your Round

Starting a round can be overwhelming. The planning, the prepping, the label reading–we get it. We’ve been there! Here are some of the tips to help you on your round.

  1. Read the book! Or books! Be familiar with the rules.
  2. Keep it simple and eat leftovers.
  3. Double up recipes and freeze them.
  4. ALWAYS have an emergency meal in your freezer for days that you just can’t deal. I always have hamburger patties in my freezer so I can grab one, fry up some veggies, add a plated fat, and be done!
  5. I prep for the start of the week on Sundays and make a couple of pans of roasted veggies, some sort of protein (a roasted chicken, carnitas, a roast), a sauce or dressing (though I use a lot of Whole30 approved sauces/dressings these days), and a breakfast bake.
  6. Later on in the week, I’ll usually roast some more veggies (you’ll go through veggies so quickly!) and make another easy dish like sloppy joes that I can just heat up.
  7. Consider getting a 30day trial with ThriveMarket to stock up on the essentials. Judith and I both have memberships and love them. You can join or just stock up once with no commitment. Click here to shop. Also, they do offer free memberships to teachers, those in the military, veterans, and those who qualify as low-income families.
  8. If you’re doing this with a friend, consider having a cooking date… I’ve done this several times with friends and it’s always been fun and takes the chore out of cooking.
  9. It might take a couple of days to tweak your meals to get the right amount of food on your plate. You’ll end up eating more than you think you should–don’t fall into the diet mentality! Look at how many veggies are on there.
  10. Eggs–I eat 3 in the morning. Don’t starve yourself–see point #9. Diet mentality GONE!
  11. Do a sanity check halfway through your round. Are you loading up on too much fruit to feed your sugar dragon? Are you eating nuts by the handfuls? Tweak your round if you need to early on. You can get the meal template here.
  12. When you get back from the grocery store, chop up or slice some of your veggies so you can grab and go.
  13. Try one new recipe a week so you don’t plunge into food boredom. Try some new spices, seasonings, or sauces to keep things interesting.
  14. Think ahead if you have any social situations that you’ll have to navigate on your round. Party? Dinner with friends? Planning ahead will make it stress free.
  15. Carve some space for your Whole30 supplies. It’ll make it easy to grab what you need when cooking.

What are some of your most helpful tips?