Home workout plan you can follow featuring live workouts, apps, and on demand

Sharing a home workout plan you can do during this time with live workouts, apps, and on demand options. There are so many great resources out there!! In this post, I’m breaking it all down into a balanced and effective plan.

Hi friends! Another weekend in the books. The girls slept in the tent again, the Pilot and I watched a couple of movies, and we surprised EJ and August with an Easter egg hunt. (We filled up eggs and hid them in their front yard for the kiddos to find!) I hope you had a good weekend, too.

For today’s post, I wanted to put together a master resource list of free workouts that are available during this time + how to combine everything into an effective plan. One of positive aspects about this crazy time has been watching the fitness world come together, pivot, and provide as many free workout options as possible. There are SO many great classes and studios available that honestly it’s become a little overwhelming!

I can absolutely see how it might be daunting to pick a class or create a schedule since there’s so much out there right now. I created three different weekly plans, categorized all of the free workout options (total body, upper body, lower body, cardio, OFF) and then you can plug and play into the plan that works for you. I LOVE putting fitness plans together and hope that this is helpful as you choose the workouts/classes that fit into your life right now!

Home Workout Plan with Live Workouts, Apps, and On Demand

Option 1: Full body + lower and upper body split

Not sure how to create a home workout plan with all of the free, streaming, and on demand options? Here ya go! fitnessista.com

Click here to download a printable PDF.

Sunday: OFF

Monday: Total Body Strength

Tuesday: Pure Cardio

Wednesday: Upper body

Thursday: Lower body

Friday: OFF

Saturday: Pure Cardio

Option 2: 3 Total Body Workouts

Not sure how to create a home workout plan with all of the free, streaming, and on demand options? Here ya go! fitnessista.com

Click here to download a printable PDF.

Sunday: OFF

Monday: Total body strength

Tuesday: Pure Cardio

Wednesday: Total body strength

Thursday: OFF

Friday: Total body strength

Saturday: Pure Cardio

Option 3: Low-impact/beginner plan

Not sure how to create a home workout plan with all of the free, streaming, and on demand options? Here ya go! fitnessista.com

Click here to download a printable PDF.

Sunday: OFF

Monday: Total Body Strength

Tuesday: Easy walk outside

Wednesday: Pilates or yoga

Thursday: Easy walk outside

Friday: OFF

Saturday: Total Body Strength

Below are different studios and individuals offering free workouts and trials during this time. For simplicity, I only included FREE options below. There is so much to choose from right now and I feel like if you’re paying for a bunch of different studios and apps, it can get costly and overwhelming. Use the free trials to check out a class and if then later on you can pay for the ones you truly love!

Total body:


BODYPUMP (available on Les Mills On Demand. Use my link for 21 days free!)

Peloton bootcamp classes (try it for 90 days free)

Total body HIIT and Strength

HIIT/Strength Combo

Home HIIT and Mobility Workout


Core40 – one of my favorite studios in San Diego. They’re doing free IG Live workouts right now

Advanced Pilates workout

25-minute Pilates workout

Full body Pilates workout


Barre Body (this is where I used to teach in San Diego! I LOVE their barre classes. Check out their IG for daily workouts)

barre3 (15 days free)

Physique 57 (one week free)

Full Barre Workout



Yoga with Adrienne

Power Yoga with Baron Baptiste through lululemon (I’ve always wanted to take a live class with him so this has been the next best thing!)

Sumits Yoga Tucson (daily workouts on IG Live. This is where I practice in Tucson and miss it dearly. So happy for the opportunity to practice at home.)


30-minutes simple home yoga


Pure Cardio:

There are so many great cardio options available right now!

Dance cardio

Dance Cardio with Todd (whenever I can take a live DJ class with Todd here in Tucson, I go for it. He is incredible and always leaves me super sweaty and with a smile on my face)

Dance Cardio with Amanda Kloots (I’ve paid for a couple of her full videos, and they’re amazing, but she also has some workouts saved in her IG highlights that you can do for free)

Dance Body (free classes on IG live)

Block 21 Fitness

obé fitness (free trial)





Peloton treadmill and outdoor running options 


Peloton spin classes


Starcycle Danville (workouts on their IG live)

Low impact/beginner:

Low impact beginner workout

Beginner cardio workout


Upper body:

Tone It Up app (free 7-day trial)

BODYPUMP (pick an upper body set)

Upper Body Blast

Sweat app upper body workout (free 7-day trial)


Lower body:

Peloton app

BODYPUMP (pick a lower body set)

Lower Body Burner

Sweat app lower body workout

15-minute slider legs and butt workout

Barre Legs, Booty and Pilates Abs


OFF day options:

Total body stretch 

10-minute full body stretch

Meditation through an app or on your own – if you have any YouTube meditation classes you love, please send them my way! Peloton has meditation classes on their app (free trial), too

Take a nap, read a book, enjoy a bath, practice an instrument, create some art, do something that feels restorative and healing for you

Restorative options through lululemon

Prenatal options: 

the Bloom Method (the app is paid but they post free workouts on their Instagram)

Moms Into Fitness YouTube channel

Prenatal Workout Video

obé fitness (free trial)

Some notes:

– Make sure you’re taking 1-2 days of rest each week. During this crazy time and with all of the fitness resources available, it can be very tempting to work out every day and overtrain. This will have the OPPOSITE effect you desire. When you overtrain, this can cause an elevated heart rate, increased stress in the body which can cause inflammation, and lead to injury through overuse. Make sure you’re giving yourself 1-2 days to rest and recover each week.

Take advantage of the free trials! There are quite a few above but I highly recommend Les Mills On Demand (free 21 days) and Peloton (90 days). Set a reminder if your phone when the trial is about to expire and you can decide if you want to keep them. My review of LMOD is here and my review of Peloton (with full plans using the Peloton app) is here. I frequently use both in my weekly routine.

– Alternate workout intensities. When you’re consistently working at a high level, with no “easier” days in the schedule, you will start to see diminishing returns from your efforts. When you’re depleted, this can also deplete your immune system. Use your workouts to energize yourself! Make sure that you’re doing something different than yesterday and follow a more challenging day with a rest or lower-intensity workout.

– Use this opportunity to dial into the types of workouts that you truly enjoy! There’s nothing like being forced to stay home and away from your usual studios/routine to determine what you really like and works for your body.

– I’m currently working on revamping my most popular Fit Guide (Home Workout Warrior) to include video demos for all of the workouts. (It’s currently a PDF with bonus meals, recipes, and full video workouts.) I’ll be re-launching HWW in mid May to include the video demos at a very discounted rate with half of the proceeds going to Feeding America. If you’d like to join the waiting list for the relaunch and get first dibs, click here!

Hope you have a happy Monday. Hang in there friends and thank you for stopping by the blog today!

Are there any studios or classes you’re loving lately? Feel free to share the goods in the comments section!



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  1. Jenn on April 6, 2020 at 9:18 am

    I think body combat on LMOD is an even better option in quaratine right now than bodypump! Pump will be a forever favorite but for those doing a trial they likely don’t have the right equipment. Combat makes me just as sore (I think more, honestly) and is 100% a full body workout. All the punches are kicks are great for getting out COVID stress as well 🙂

    • Fitnessista on April 6, 2020 at 11:09 pm

      i always forget about body combat but i love it!! it’s such a fierce workout and like you said, so great for getting stress out

      • Melinda on April 11, 2020 at 10:41 am

        I’ve been loving Do You Rumble’s live IG workouts. They have one everyday. It’s boxing HIIT type classes. Such a great sweaty workout!

  2. Stacey Racette on April 6, 2020 at 9:40 am

    This post is PURE GOLD!! Thanks!!

    • Fitnessista on April 6, 2020 at 11:08 pm

      YAY so happy you liked it!

    • Sana on April 9, 2020 at 9:21 am

      This is amazing – thank you SO MUCH!!

  3. Stephanie on April 6, 2020 at 12:00 pm

    Under the ‘mind body’ program option in Les Mills On Demand there are also 3 45 minute(ish) vinyasa flow classes that are GOOD (I am a BIG fan of the first vinyasa flow sequence…). And for dance fitness, Sh’Bam is a VERY good one on LMOD (it’s easy to follow like a Zumba class–a couple of small dance moves, and the choreography changes from song to song). And with LMOD there is also a series of mindfulness meditation sequences (also under the ‘mind body’ programming).

    ALSO, Les Mills has a facebook group called “les mills live streaming” and different program directors are doing their programs as live events on the facebook group–the group has a schedule of sorts posted.

    For yoga, there is also an app called 19 Min Yoga–there are 5 or 6 ‘free classes’ and you can buy ‘class passes’ to unlock other parts of the website.

    If you follow barre3 on instagram, they have been doing a free 20 minute-ish workout through instagram stories that’s at 10 AM pacific time/1 PM Atlanta time.

    Just a few mote options 🙂

    • Fitnessista on April 6, 2020 at 11:08 pm

      so many awesome options- thank you!!!

  4. Emily on April 6, 2020 at 3:24 pm

    Gina, do you know what equipment is required for Les Mills On Demand Bodypump classes? I used to take Group Power classes at my local Y, which I LOVED. I have heard Bodypump is similar. For Group Power, we used a step and a barbell with plates. I only have handweights here at home. Thanks so much!

    • Fitnessista on April 6, 2020 at 11:08 pm

      they usually require barbells but i do the workout with dumbbells or kettlebells instead.

  5. Rebecca G on April 6, 2020 at 4:31 pm

    Love the timing of this Gina! Your golden!

    • Fitnessista on April 6, 2020 at 11:07 pm

      so happy you enjoyed it!

  6. jessie r on April 6, 2020 at 5:42 pm

    What an amazing resource! Thank you for taking the time to put it together <3

    I have been doing a LOT of Fitness Marshall videos to break up my workday 🙂 His energy is amazing

    • Fitnessista on April 6, 2020 at 11:07 pm

      ahhh i need to add him to the list. i love him!

  7. Naomi on April 7, 2020 at 10:36 am

    What a great resource! I have been feeling so overwhelmed trying to figure out a plan, so this is perfect! Thank you so much Gina!

  8. Amanda on April 7, 2020 at 7:20 pm

    This post is AWESOME!

    A few more to share…apps Down Dog (for yoga) and Down Dog Barre. You can choose class type, length, intensity, music, etc. Both are free for now and then annual subscription.

    Some IG options for yoga are laurayogabliss and floridayogamama and Pilates/full body core are liabartha and melissawoodhealth (she also has an app). I second the barre3 classes on IG, too!

    And 16 oz water bottle is a perfect substitute for one-pound weights.

  9. Melissa on April 7, 2020 at 8:45 pm

    This is a great post! I really love the Walk at Home with Leslie videos on YouTube. They are super cheesy but fun! There’s a family walk that my 5 year old likes to do too so that’s a plus. I have lupus so a lot of high impact workouts (and a lot of what is considered low impact even) are out for me. The indoor walk videos have been a lifesaver on cold or rainy days. You do what you can with what you’ve got right?

    • Fitnessista on April 8, 2020 at 11:56 pm

      yes, i love that!! so happy you’ve found a low impact cardio workout that works so well for you <3

  10. Anne @ fANNEtastic food on April 8, 2020 at 1:58 pm

    This is such a great resource – thank you!!

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