The Ultimate At-Home Workout to Get You in Shape Fast

Updated: Apr 8

"A healthy lifestyle is something we refine over time, not overnight."

Because the human race has found itself in the middle of a global pandemic, it’s becoming easier than ever to make excuses for not getting a workout in. The gyms and yoga studios are closed, you don’t own any workout equipment, and there’s a freezer full of DiGiorno Stuffed Crust Pizza calling out to you by name.

As you feast your eyes on those doughy boxes of heavenly goodness, you tell yourself that it’s only Monday and you have the rest of the week to get fit.  However, before you know it, 6 more days will have passed, you’ll have completed zero minutes of physical activity, all the pizzas will have been eaten, and you’ll be sitting on the couch looking like melted ice cream as you dive deeper into your Netflix binge.

We don’t want that…and neither should you.

At The Modern Gentleman, we believe that taking care of our bodies, especially in times like these, is one of the most important things we can do for ourselves. That means having discipline with our training as well as our eating habits. With that being said, we understand that spaces are limited and so is your time.

That is why we worked extremely hard to build a workout routine that requires minimal equipment and can be completed in the comfort of your own home in under 30 minutes. We also gave you an easy, medium, and difficult option so you can choose a program that best suits your current fitness levels. Check it out:

Challenge 1

(Equipment: None)

5 Rounds

  • 10 Air Squat Jumps

  • 10 Push-Ups w/ Shoulder Taps

  • 10 Burpees

  • 10 High Knees (Hard Count)

  • 20 Flutter Kicks

If Challenge 1 is a little too easy and you feel like you have more in the tank, move on to Challenge 2:

Challenge 2

(Equipment: Two 15 LB Dumbbells, Jump Rope)

5 Rounds

  • 20 Dumbbell Squat Presses

  • 25 Hammer to Press

  • 20 Around the World Shoulder Rotations w/ Dumbbells

  • 2-Minute Jump Rope

  • 25 Scissors

Equipment List:

SPRI 15 LB Dumbbells

Limm Adjustable Jump Rope

If Challenge 2 still isn't cutting it for you, try Challenge 3 on for size:

Challenge 3

(Equipment: Resistance Bands, 15 LB Medicine Ball, Stepper)

10 Rounds

  • 20 Squat to Press w/ Medicine Ball

  • 20 Stiff Legged DeadLifts w/ Medicine Ball

  • 20 Curls w/ Resistance Band

  • 20 High Knees Off of Stepper

  • 20 Russian Twists

Equipment List:

SPRI Braided Resistance Band

Day 1 Fitness Medicine Ball

Tone Fitness Aerobic Step Platform

If you need some visual guidance for any of these exercises, feel free to visit our instagram page, @them0derngentleman.


When done frequently and consistently, this workout will definitely help to whip you into shape. However, the training is only ~10-20% of the battle. Believe us when we tell you that no amount of exercise or cardio will give you the looks you desire if your diet is not in check...because as you’ve probably heard, abs are made in the kitchen. So skip the DiGiorno Stuffed Crust, eat more nutrient-dense foods, control your portions and become the Modern Gentleman you were born to be.

Until next time, stay swole and stay suave Gentlemen. Cheers.

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