Skip the gym: Get in shape with the complete CultFit Home Workout

You don’t need a pricey gym membership to get in shape. With the CultFit Home Workout routine, you’ll use simple exercises, common household items and your iPhone (and Apple Watch if you’ve got one) to build muscle and increase flexibility.

It’s free, it’s easy and it takes only about 10 minutes a day. So what are you waiting for? Get started with the complete CultFit Home Workout using the four lessons below.

All segments of the CultFit Home Workout, which were published over four weeks on Cult of Mac, include exercises you can do at home, plus a video to walk you through everything. You’ll find out how to work easy home exercises into your daily routine to gain the many benefits of a strength training, including:

• bigger muscles
• denser bones
• improved flexibility
• better posture
• sharpened thinking skills

Each installment of the CultFit Home Workout also includes a printable PDF of all the included exercises so you can have an easy visual reference guide for your home workout routine.

You’ll find links to all four weekly editions of the CultFit Home Workout below.

The complete CultFit Home Workout

Anyone can get in shape in 2017 with the CultFit Home Workout

In the first installment of the CultFit Home Workout, you’ll kick-start your strength-training program. You’ll learn a quick warmup routine and five basic exercises:

• prison squat
• dip
• pushup
• one-arm row
• plank

Get started on the road to fitness!

Week 1: Anyone can get in shape in 2017 with the CultFit Home Workout

 

Stay strong in 2017 with CultFit Home Workout, Week 2

In this installment, you’ll learn add five new exercises to your repertoire:

• lunge
• incline pushup
• bent-over row
• triceps extension
• side plank

Week 2: Stay strong in 2017 with CultFit Home Workout

 

Add new exercises to your fitness routine with CultFit Home Workout

In this installment, you’ll build on what you learned in the first two weeks of the CultFit Home Workout. You’ll add five more new exercises:

• split squat
• side-lowering pushup
• inverted row
• kickback
• side plank with hip dip

Week 3: Add new exercises to your fitness routine with CultFit Home Workout

 

Supersets will take your fitness to the next level with CultFit Home Workout

In the final installment, you’ll take your fitness plan to the next level with supersets. By combining two previously learned exercises — for instance prison squats and pushups — you’ll double down on the intensity of your workout. You’ll also add crunches in this final week of the CultFit Home Workout.

Week 4: Supersets will take your fitness to the next level with CultFit Home Workout

 

Get more out of CultFit with this free Apple Watch fitness app

For added motivation and help with your workouts, you should download Reps & Sets, a free gym-logging app designed by Cult of Mac fitness writer Graham Bower, who created the CultFit Home Workout.

Reps & Sets, which works with iPhone and Apple Watch, walks you through the CultFit workout and keeps track of crucial rest intervals between your sets.

You can get Reps & Sets from the App Store.