FREE 1 Month Home Workout Plan

Years ago I had an online bootcamp that I ran and this month I am bringing it back. To bring a little bit of goodness, light, and to #spreadkindness to those who read this blog I would like to invite you to participate in a FREE 1 month at home workout program.

My heart is heavy from the reality of all that we are facing in the world right now. The conversations my husband and I have had lately are hard and I am sure others are experiencing this as well. Exercise is a great way to relieve stress and stay healthy. All you need is a set of weights and you will be good to go.

Here is a sample of the workout plan. Please don’t let that first workout scare you away. You can always modify. Pushups can be done at the wall and sit ups can be exchanged for bicycle crunches, bird dog, or another core focused movement.


The rest of this week will be considered prep week. If you are interested in taking your measurements and photos, the next few days will give you time to do that. I also would like to encourage you to walk 30 minutes everyday. If being outdoors is not a possibility for you right now there are several options available on Amazon and YouTube. Search for walking workouts and you will be able to find several for free.

If you want to do this plan in real time with me, workouts will start on Monday April 6th with a cardio focused workout. I will post these workouts on my blog along with modification suggestions so be sure to check back on Monday, Wednesday, and Friday starting next week. The plan includes 3 days a week of written workouts. You can stick with the schedule I have outlined or change it to fit your calendar. Just grab a copy of the Free 1 Month Home Workout Plan and a set of dumbbells and you are ready to go.

I am hoping to be able to live stream workouts on Fridays during April on YouTube. Please subscribe to my channel if you would like to follow along.

If you grab the plan could you leave a comment below or email me at [email protected] and let me know you will be participating :). It would seriously make my day.

Stay safe and healthy.

xo, Tamara


Core & Burpees

I love core work! You can be sure if that if you work out with me we will spend plenty of time focusing on improving and building core strength.

Your core muscles help support your entire body. Try not to limit your thinking of the core to just your abdominals. When you train your core you are also training your back, glutes, and all the muscles that run along your spine. When training this area you want to be sure and focus on the front  and back side of your body and not confine yourself to crunches and sit-ups.

Core training is a must. The younger you are when you start training with your core in mind the easier it will be maintain it as you age. I want to be around as long as possible for my family, especially my son Caden. He has made me even more motivated to stay active and to fuel my body with nutrient rich foods. Thanks Caden!

Kids are your reason. Not your excuse.

Meet your exercises! (I did not include pictures for Burpees or Bicycle Crunches because I am fairly certain you all know how to rock those exercises.)


Stability Ball Pikes

  1. Place your hands on floor in front and your shins on the ball behind with your arms straight.
  2. Drag the ball towards your body lifting your hips with your legs straight up and roll the ball down your shins to your toes.
  3. Keep your arms straight throughout the exercise.


Boat Pose Crunches

  1. Start seated with your knees bent and your feet flat. Slowly lean back and lift your legs off the floor so that you are now balancing on your butt. Lengthen and flatten your back, trying to eliminate any roundness or arching.
  2. Lift through your sternum or upper chest. Slide your shoulder blades toward each other behind you and keep lifting long through your neck and head.
  3. Reach your arms forward and on an exhale begin to hover heels and shoulders 1 inch off the mat. Return to starting position on an inhale.


Hip Drop Forearm Planks

  1. Get down on your forearms and feet (plank position). Make your body into a straight line so that it is parallel to the ground.
  2. Rotate at the waist and touch your right hip to the ground. Rotate back up and then to the left and touch your left hip to the ground.
  3. Alternate back and forth


  1. Lie on your back with your legs straight and your hands to the sides of your head.
  2. Raise your head and shoulders, bringing one knee above your hip and the opposite elbow to this knee, twisting your torso.
  3. Lower your upper body and leg to the floor and repeat on the other side with opposite leg.


Knee Tap Forearm Planks

  1. Get down on your forearms and feet (plank position). Make your body into a straight line so that it is parallel to the ground.
  2. Gently tap both knees to the mat and immediately straighten your legs. Repeat.


Stability Ball Back Extensions

  1. Lie facedown on a stability ball, hands behind your head, feet against a sturdy object.
  2. Squeeze your glutes and lift your torso up until your body forms a straight line. Hold for one or two seconds.
  3. Slowly return to start. That’s one rep.


  1. Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position.
  2. Immediately return your feet to the squat position.
  3. Leap up as high as possible from the squat position.

Here is the workout!

Core & Burpees

You will perform this for 3 rounds resting 1 minute between rounds. Try to get as many reps of each exercise in as you possibly can. This is a tough one!

If you liked this you will love my online bootcamp that is starting September 9th! This is the first ever session and I am so excited! Each week you will receive a weekly e-mail from me with your workouts. How cool is that! Plus 1 of the workouts will be a video that you can follow along with. So it will be like we are training together!


Monday September 9, 2013 – Friday October 11, 2013 (5 Weeks)

Cost: $40 (That cost includes 3 weekly workouts plus access to a closed Facebook group to connect with your fellow bootcampers and myself)




I hope you enjoyed today’s workout! I love reading your comments. Let me know what you think!

XOXO, Tamara