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The Ultimate Home Workout

The 'Capital Strength Approved' Ultimate Home Workout is your simple yet powerful plan that keeps you on track, burns massive calories, AND you can do it anywhere! It's the only home workout template you need to retain your gains and continue making progress.

The #1 cause of poor results is inconsistency. When you fall off your training, your gains are quickly diminished. And if you find yourself forced to stay out of the gym—This can be a major disruption to your program, progress, and stunt your momentum.

The good news? It doesn't take much to retain your gains. As long as you're challenging your muscles and cardiovascular system, you'll stay on track. (Of course keeping your nutrition tight will help too!)

Here's your solution... A workout that you can do anywhere with whatever equipment you have (even with just your body weight!) With this dynamic, flexible workout template you've got the perfect way to stimulate your whole body for a great workout.

The Ultimate Home Workout

4 Rounds (For Time)

A. .25 Mile Sprint, Run, Incline Walk, 10-25 Goblet Squats or Leg Variation

B. 10-25 Push ups or Press Variation

C. 10-25 RDLs, 1 Leg RDLs, Swings, or Hip Hinge Variation

D. 10-25 Chin Ups, Lat Pull Downs, or Row Variation

E. 30”-1’ Plank, 10-25 Warrior Sit-ups, or Core Variation

Adjust weight or reps to match desired intensity level. Rest as needed. Do this workout 2-4 times per week.  Ideally at least 1 rest day between workouts.


The Capital Ultimate Home Workout is designed to improve your general strength & conditioning level. When done consistently and properly, you will see improvement in muscle mass, strength, endurance, mobility, and overall health and performance.

This workout template is infinitely scale-able. This means it can be quickly and easily adjusted to accommodate experience level, equipment, and progression. You just need to make small adjustments to orient towards your goal.

All you need is your body weight! You can do this workout with zero specialized equipment by running outside and using body-weight.

Have workout equipment? If you have a treadmill, barbell, dumbbell, kettlebells, suspension trainer, or other item you can use for resistance... Even better! This adds even more effectiveness and progression opportunity.

The goal? Make progress every workout! There are a variety of ways to ensure progression. And you can make progress from workout to workout and/or week to week as long as you work hard.


  1. 1
    Print out the Ultimate Home Workout template tracker. There's a video below to walk you through it.
  2. 2
    For each movement pattern, pick an exercise that's appropriate for you and available equipment. Write down the movement in the workout tracker cell. You can find suggestions down below.
  3. 3
    Use a stop watch to track total time to completion. (after warm ups). Rushing through the workout is not required, but using a time domain to track progress is very useful.
  4. 4
    Do at least 1 warm up round with fewer reps and lighter weight. Be prepared to hit it hard once the clock starts!
  5. 5
    After you're ready, start your training timer and get your butt moving!
  6. 6
    Attempt the target reps per movement for the round, then write down reps achieved for progression tracking.
  7. 7
    Once you've completed 4 rounds, stop the training clock and write down your time to completion.
  8. 8
    Next workout (or week) make a progression! Add reps, weight, or beat your time!

Template Tracker Instructions

Details and Notes

At the end of the 4 rounds, you'll have accomplished:

  • 1 Mile Run/Walk or 40-100 Leg reps.
  • 40-100 Push Ups, or other pressing movement.
  • 40-100 RDLs, Swings, or other hip hinge movement.
  • 40-100 Chin ups, or other pulling movement.
  • 2-4 Minutes of core work or 40-100 Core Reps.

Depending on your fitness level and chosen intensity, The Capital Ultimate Home Workout will take you 30-60 minutes.

You can choose to rotate movements each workout. I suggest having 2-4 workouts (with different movements) that you can rotate thru and make progression with. However, you can keeps this very basic, with the same movements each workout and get excellent results.

How To Progress

They key to results is consistent progression over time. No matter how small or incremental, results will come if you build upon each workout. And that's exactly how we will approach progression.

Your goal will be to add reps, weight, or reduce time to completion with this program. You get to pick what to focus on. Ensuring progress will require you to track each workout. Go ahead and print out the template. Fill it in as you go.

If you like novelty and want to rotate different movement variations in, be sure to list the specific weights and reps used for each movement. This will give you data to compare and track over time.


You don't need any special equipment to perform this workout. It can all be performed with your body weight. The only challenge may be the pulling/rowing variation of movements (movement D). If you get creative, you can use household items like a backpack + books for a makeshift weight to row against.

With a pull-up bar, suspension trainer (like a TRX), treadmill, and dumbbells, kettlebells, or a barbell; you are well outfitted to vary this workout for fantastic results.

Movement Options

Here are a few ideas for different movements. This list is not exhaustive, and you're only really limited by your equipment and creativity. The idea is to swap movements that have similar patterns and muscle groups.

*Movements marked with an asterisk (*) have a video demonstration under the Movement Videos section. 

A. Locomotive/Legs

  • Outdoor Walk/Run
  • Treadmill
  • Rower
  • Bike
  • High-Knees
  • Squat Variation
  • Lunge Variation*
  • Step Up*

B. Upper Press

  • Push Up*
  • Bench Press
  • Incline Bench Press
  • Overhead Press
  • Push Press

C. Lower Hinge

  • Romanian DL (RDL)
  • Kettlebell Swing
  • Single Leg RDL
  • Deadlift
  • Glute Bridge

D. Upper Pull

  • Chin Up
  • Suspension Row
  • Door Frame Row*
  • DB/KB Row
  • Lat Pull Down
  • Backpack Row

E. Core

  • Plank
  • Side Plank
  • Sit-Ups
  • Dead-Bugs

Click Here For Movement Videos

How to Use Stairs for Push Ups, Lunges, and Step Ups

How to a Door Frame and a Broom Stick for Rows

Even more to come...

Check back frequently for updates. I'll be adding exercise videos, updates, tips and more to this page.