theturnlab’s simple workout formula for at-home exercise

3 min readApr 14, 2020


Photo by Jonathan Borba on Unsplash

Feeling cooped up? Stir crazy? Cabin fevered?

As much as staying home and limiting social contact is the right thing to do, it’s not the easiest thing to do. We’re all feeling the four walls around us close in a little more each day.

Exercise is an especially important tool during this time of close quarters. It’s not only important for physical health, but also — and especially — for mental health.

But what if you don’t have the equipment or the space to do it? Guess what — you do!

This 5-step, equipment-free, at-home workout formula is here to save the day. While the steps below are simple to follow, the workouts are a challenge. Be prepared to sweat. Be prepared to grunt. And, best of all, be prepared to feel the happy hormones after.

theturnlab’s 5-step, equipment-free, at-home workout formula

step 1 — get what you need:

  • A spot on the floor with room around you
  • Your body!
  • Your focus!
  • Optional: timer, weights/resistance bands, your favourite tunes

*Tip: Try timing your workouts so you can beat your time the next time around.

step 2 — choose 5 exercises form the “suggested exercises” table below, 1 from each of these 5 categories:

  • Whole body
  • Core
  • Chest / Shoulders
  • Back
  • Legs

*Tip: Not sure what a particular exercise is or how to do it? Do an internet search and you’ll find videos, images, etc. to guide you.

step 3 — build your workout into sets, repetitions, and rest periods:


  • 3 sets of 4–8 repetitions per exercise
  • 30–60 seconds of rest between sets


  • 3–4 sets of 5–10 repetitions per exercise
  • 15–30 seconds of rest between sets


  • 4–5 sets of 8–14 repetitions per exercise
  • No rest, or as little rest as possible between sets

*Tip: If you have weights or resistance bands at home, feel free to add them into your workout.

step 4 — do a practice run of each exercise to make sure you’re comfortable performing it and have the right amount of space to execute it safely

*Find a few sample workouts at the end of the document.

step 5 — warm up by doing 30 seconds of squats or jumping jacks.

And go! Try to complete the workout as fast as you can

sample workouts using the formula

Beginner — complete 3 rounds with 60 seconds rest between rounds

  • jumping jacks x 8
  • 30 second plank
  • knee push up x 5
  • glute bridge x 10
  • cobra x 8

Intermediate — complete 3 rounds with 30 seconds between rounds

  • burpee x 8
  • mountain climber x 50
  • wide grip push up x 8
  • squat x 12
  • superman x 10

Expert — complete 4 rounds with as little rest as possible between rounds

  • skaters x 20 (10 each side)
  • plank with weight transfer x 24
  • superman push up x 12
  • cossack squat x 12 (6 per leg)
  • alternating plank row x 16 (8 each arm)

about us

We are one part ad agency, one part consultancy, and one part technology company. We provide 360° solutions for brands committed to turning their business around. Our lab team is made up of a healthy mix of industry veterans, entrepreneurs, innovators. We are business analysts, strategic planners, media experts, brand experts, content creators, digital strategists, interactive programmers and software developers.




From insight to result, we close the gap between you and your audience through evidence-based marketing and technology. Certified B Corp.