Welcome to be inspired!
Without expensive equipment or gym membership
Start your own wellness journey easily at home
Safely and comfortably
Together or alone
No personal instructor needed for this
Get Inspired! - Home workout instructions
Start your fitness journey at home – no gym required! These beginner-friendly workouts are designed for all levels, and can be done with minimal equipment and comfortable Alkemiks clothing.
Remember the right equipment
Full body beginner workout
Do 2-3 rounds:
- Squats – 12 reps
- Push-ups with knees on the ground – 10 repetitions
- Hip raises – 15 reps
- Back muscle movement (superman) – 12 repetitions
- Plank – 30 seconds
Tip: Use a yoga mat and comfortable leggings to make your movements as comfortable as possible.
Lower body home workout
Do 3 rounds:
- Step squats – 10/side
- Side plank – 20 seconds/side
- Buttock kicks (quads) – 12/side
- Squat jumps – 10 reps
- Single leg hip raises – 8/side
Tip: Breathable and stretchy tights support movement and feel comfortable during training.
Upper body and core home workout
Do 2-3 rounds:
- Push-ups – 8–12 reps
- Chair Dip – 10 reps
- Mountain climber – 20 reps
- Abdominal crunches – 15 reps
- Plank – 30 seconds
Tip: A good top and a snug sports bra will make your workout more comfortable!
Beginner's tips
1. Start lightly and regularly
- It's better to do short, easy workouts 2–3 times a week than to try a program that's too tough right away.
- For example, 15–20 minutes is enough at first!
2. Use your body weight
- You don't need any equipment! Effective moves include squats, push-ups, planks, step-ups, and back exercises.
- Do each movement 10–15 repetitions, 2–3 rounds.
6. Reward yourself
- A good feeling and a small reward (e.g. a good snack or your favorite series after training) motivates you to continue.
Alkemiks Store's breathable, stretchy leggings, jumpsuits and matching outfits make moving around comfortable and effortless.
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