How to Get Started Training on Your Own
Want to Start Training Again? Here’s Exactly What to Do
Getting back into fitness can feel overwhelming—especially if it’s been a while.
❓ Where do you start?
❓ How do you make progress without a gym?
❓ How do you stay motivated when you’re doing it alone?
We get it. And that’s why we’re making it easy for you with two simple workouts you can do anywhere—zero equipment needed!
If you’re searching for the best gym in Brooklyn, working with a Brooklyn personal trainer, or looking for gyms near me to stay accountable, this guide is your perfect starting point.
Why Training at Home Works
You don’t need fancy machines or an expensive gym membership to build strength and improve endurance. All you need is:
✔️ Consistency – Doing a little every day adds up.
✔️ Proper progression – Start simple, then build up.
✔️ A plan – So you don’t waste time wondering what to do.
If you commit to just 20 minutes a few times a week, you’ll feel stronger, move better, and get back on track before you know it.
Workout 1: Full-Body Strength (Perfect for Beginners – 20 Minutes)
Complete 3 rounds of the following:
1️⃣ Squats (12 reps) – Stand with feet shoulder-width apart, lower your hips down, and push back up.
2️⃣ Push-ups (10 reps) – Modify with knees down if needed.
3️⃣ Glute Bridges (15 reps) – Lay on your back, push through your heels, and squeeze your glutes at the top.
4️⃣ Plank Hold (30 seconds) – Engage your core and keep your back straight.
5️⃣ Jump Squats (10 reps) – Explode up, land softly. (For a low-impact option, do step-ups on a chair.)
🚀 Challenge: If this gets too easy, increase the number of rounds or reps!
Workout 2: Core & Conditioning (15 Minutes – Quick & Effective)
Complete 3 rounds of the following:
✅ Mountain Climbers (30 sec) – Engage your core, drive your knees up.
✅ Sit-ups or Crunches (15 reps) – Keep it controlled.
✅ Lunges (12 reps per leg) – Step forward, drop the back knee, and push back up.
✅ Burpees (10 reps) – Modify by stepping back instead of jumping.
✅ Side Plank (20 sec per side) – Stay strong through the shoulders and core.
💡 Bonus: Time yourself! Try to complete the same number of rounds faster each session.
How to Stay Consistent
1️⃣ Schedule your workouts. Block out time just like an appointment.
2️⃣ Start small. 10-20 minutes is enough to build a habit.
3️⃣ Track your progress. Write down how many reps/rounds you complete.
4️⃣ Mix it up. If it gets boring, switch the exercises.
5️⃣ Set a goal. Commit to 3 workouts per week for a month.
Need More Structure & Accountability?
If you’re serious about fat loss, weight loss, or just getting back into shape, we’re here to help. Whether you’re looking for a Brooklyn personal trainer or want to train at the best gym in Brooklyn, we’ve got the coaching, community, and support you need.
💪 Want a structured plan? Let’s chat! Contact us today and start your fitness journey with Krank Brooklyn!
Stay strong,
Daniel & the Krank Brooklyn Team
