Stay Active Even When You're Stuck Inside!

When the snow piles up and you’re stuck at home, it’s easy to let your fitness routine take a backseat. But skipping workouts just because you can’t get to the gym? That’s how motivation starts to slip.

Good news: You don’t need fancy equipment or a gym to get in a great workout.

This full-body strength session is designed to keep you moving, maintain strength, and even give you a solid conditioning challenge—all from home.

So, before you settle into the couch for another round of Netflix, give this workout a shot.

🎥 Follow along with our full workout video here:

Full-Body Strength Workout

How It Works:

• Do 3-4 rounds of each superset or tri-set.

• If you need to make something harder, add weight, do a harder variation, or go to failure.

• Rest 60 seconds between movements.

🔥 Section A: Full Body Strength

1a) Pushups – 6-12 reps
💡 Modification: Do knee pushups or incline pushups if needed.
💡 Progression: Elevate feet or add a pause at the bottom for extra difficulty.

1b) Reverse Lunges – 10-20 reps (each leg)
💡 Modification: Reduce depth or do step-back lunges.
💡 Progression: Hold weights or do jump lunges for extra challenge.

2a) Plank to Pushup – 10 reps
💡 Modification: Drop to knees or hold a plank instead.
💡 Progression: Slow down the movement and focus on control.

2b) Prisoner Squat – 15-20 reps
💡 Modification: Hold onto a chair for assistance.
💡 Progression: Add a jump at the top for explosive power.

2c) Prone Mountain Climbers – 8 reps
💡 Modification: Slow it down and focus on core engagement.
💡 Progression: Speed it up or add a pushup between reps.

🔥 Section B: The Finisher Challenge

🏆 Burpee x 50

• Get all 50 done as fast as possible.

• Break them up however you need—just keep moving!

• Post your time in the comments of our YouTube video!

💡 Finisher Modifications:

• If 50 burpees sounds impossible, set a goal of 25 and work up from there.

• Try modified burpees by removing the pushup or stepping back instead of jumping.

• If you want extra challenge, go for 75 or 100 burpees (if you’re crazy like that 😉).

The Goal Of This Workout

✅ Full-body strength movements—so you’re not just doing endless cardio.
✅ Adaptable for all levels—harder or easier depending on what you need.
✅ Keeps you consistent—so you don’t lose momentum just because you’re stuck inside.

Even when the roads clear, consistency is what brings results.

At Coastal Strength & Fitness, we don’t expect you to be perfect—we just want you to keep showing up.

If you want a structured program that keeps you progressing, let’s chat.

👉 Click here to book a free strategy session

Stay safe, stay strong, and post your burpee amount and time when you finish the workout! 🚀