side plank
September 21, 2020
At-Home One Song Workouts

At-home workouts are the perfect solution to exercising and saving time, saving money, or if you are traveling. It’s not necessary to have big equipment to get a great sweat in. All you need is a little bit of space, a workout plan, and some great music.

We’ve put together high intensity workout plans that will get your heart pumping over the course of just one song! Raise your heart beat while you move to the beat with the help of a TheraBand CLX resistance band or just use your bodyweight.

Mix and match the progressions in your daily routine or just pick one for nonstop movement in less than 5 minutes. Enjoy these 80s and 90s throwbacks or substitute for different songs of a similar length.

CLX- LOWER BODY 1 SONG WORKOUT

Van Halen - “Jump”

Time: 4:00

Monster Walk Steps: 25 seconds


Ankle Up and Outs: 20 seconds on each leg


Leg Extensions: 20 seconds on each leg


Quick Kicks: 20 seconds on each leg


Terminal Knee Extensions: 20 seconds on each leg


Cross Hip Abductions: 30 seconds on each leg


Front Squats: 25 seconds

CLX- UPPER BODY 1 SONG WORKOUT

Salt-N-Pepa - “Push It”

Time: 4:30

Chest Presses: 40 seconds


Wrist Pronations: 20 seconds on each wrist


Bilateral Bicep Curls: 30 seconds


Bilateral Arm Raises: 30 seconds


Dynamic Hugs: 40 seconds


Resisted Push Ups: 20 seconds each arm


Tricep Kickbacks: 25 seconds on each arm

CLX- FULL BODY 1 SONG WORKOUT

Marky Mark and the Funky Bunch - “Good Vibrations”

Time: 4:30

CLX Skiers: 40 seconds


All-4’s Arm and Leg Stabilizations: 40 seconds


Front Squats: 25 seconds


Cervical Stabilizations: 20 seconds


Bilateral Bicep Curls: 30 seconds


Front Twists With Lunges: 20 seconds on each side


Chest Presses: 25 seconds


Upper Back Extensions: 30 seconds


Body Jumps: 20 seconds

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BODY WEIGHT 1 SONG WORKOUT

C+C Music Factory - “Gonna Make You Sweat”

Time: 4:10

Jumping Jacks

30 seconds

High Knees

25 seconds

Plank

30 seconds

Push Ups

20 seconds

Lunges

30 seconds

Bicycles

40 seconds

Calf Raises

10 seconds

Butt Kicks

20 seconds

Tricep Dips

15 seconds

Mountain Climbers

15 seconds

Freestyle Dance

15 seconds

Medical Disclaimer: The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.

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