Exercises You Can Do From Home
Exercises You Can Do From Home - Vero Health Center - Top Rated West Des Moines Chiropractor

If you are looking for at-home workouts in the West Des Moines area that you can do quickly and easily, then we’ve got you covered.

Below are a few exercises you can do safely from your home or even at the gym.


This is the most important part of your workout and helps prevent injury. Please allow your body ample time to warm up your muscles.

  • Jump rope: 2-3 minutes
  • Jumping jacks: 25 reps
  • Bodyweight squats: 20 reps
  • Lunges: 5 reps each leg.
  • Hip extensions: 10 reps each side
  • Hip rotations: 5 each leg
  • Forward leg swings: 10 each leg
  • Side leg swings: 10 each leg
  • Push-ups: 10-20 reps
  • Spider-man steps: 10 reps

Body Weight Workout:

If you are new to regular exercise or if you are recovering from an injury, then starting with this body weight based workout will be the best place to start.

  • Bodyweight squats: 20 reps
  • Push-ups: 10 reps
  • Walking lunges: 10 each leg
  • Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
  • Plank: 15 seconds
  • Jumping Jacks: 30 reps

This is a circuit training style workout, so repeat this sequence of exercises 3 ot 5 times.

Advanced Bodyweight Workout:

If the beginner at-home workout above is too easy for you, move on to this Advanced Bodyweight Workout. 

Complete these exercises in order and repeat the circuit 3 to 5 times.

  • One-legged squats – 10 each side [warning: super-difficult, only attempt if you’re in good enough shape]
  • Bodyweight squats: 20 reps
  • Walking lunges: 20 reps (10 each leg)
  • Jump step-ups: 20 reps (10 each leg)
  • Pull-ups: 10 reps [or inverted bodyweight rows]
  • Dips (between bar stools): 10 reps
  • Chin-ups: 10 reps [or inverted bodyweight rows with underhand grip]
  • Push-ups: 10 reps
  • Plank: 30 seconds

We hope you enjoy these at-home workouts. Remember if you feel any pain please stop and give us a call or talk to us about it at your next appointment!

Vero Health Center :: Best Local Chiropractor, Des Moines and Central Iowa

At Vero Health Center, we focus on neurologically-based chiropractic care. We administer the best and most specific type of chiropractic care, addressing the master control system of the body. Utilizing state-of-the-art technology to pinpoint and locate the root cause of your health concerns. The next step for you and your family is to schedule a comprehensive evaluation with our office, so we can better understand your unique needs. Click here or call (515) 422-9552 to book your no obligation appointment TODAY!