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ภาพคอลลาจของผู้หญิงคนหนึ่งในชุดออกกำลังกายสีขาว-ดำ แสดงท่าทางต่างๆ พร้อมข้อความ 'Today's plan Workout At Home 100%' และสติกเกอร์ตกแต่ง เช่น หัวใจ ดาว และแมว
ผู้หญิงยิ้มแย้มยืนอยู่บนถนนในชนบท สวมเสื้อยืดสีขาวลายดาวและกางเกงขาสั้นสีดำ มีข้อความ 'จากวันนั้น' และสติกเกอร์กล้อง ดอกไม้ และ 'SWIPE' ประกอบ
ผู้หญิงยืนโพสท่าในชุดเสื้อกล้ามสีขาวและกางเกงขาสั้นสีดำในเวลากลางคืน มีข้อความ 'สู่ความมั่นใจ OMG! SWIPE' พร้อมสติกเกอร์รูปหัวใจและดาว
ผู้หญิงยืนโพสท่าในชุดเสื้อกล้ามสีขาวและกางเกงขาสั้นสีดำในเวลากลางคืน มีข้อความ 'ในวันนี้ #1' พร้อมสติกเกอร์เครื่องหมายถูกและเครื่องหมายอัศเจรีย์
1/5

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Workout at home

2025/9/12 Edited to

... Read moreการออกกำลังกายที่บ้านกำลังเป็นทางเลือกยอดนิยมสำหรับหลายคนที่ต้องการดูแลสุขภาพแต่ไม่มีเวลาหรือโอกาสไปยิม ด้วยแนวคิดง่าย ๆ เช่น ‘Workout Home At 100%’ และการพัฒนาความมั่นใจตามแผนออกกำลังกายที่วางไว้ การเริ่มต้นไม่จำเป็นต้องมีอุปกรณ์ราคาแพง โดยเฉพาะอย่างยิ่งสำหรับผู้ที่เพิ่งเริ่มต้นและต้องการปรับรูปร่างอย่างค่อยเป็นค่อยไป การเลือกท่าออกกำลังกายที่เหมาะสมกับสภาพร่างกายของตนเอง เช่น ท่าออกกำลังกายที่ใช้แรงน้ำหนักตัว (Bodyweight Exercise) เช่น วิดพื้น สควอท และกระโดดเชือก จะช่วยเพิ่มการเผาผลาญและเสริมสร้างกล้ามเนื้อได้ดี นอกจากนี้ การเชื่อมโยงกับชุมชนออนไลน์อย่าง #workoutwithlemon8, #ปั้นหุ่น และ #fitathome ยังช่วยสร้างแรงผลักดันและแลกเปลี่ยนเทคนิคระหว่างสมาชิกในคอมมูนิตี้ได้อย่างมีประสิทธิภาพ เพื่อเพิ่มประสิทธิภาพ ควรวางแผนออกกำลังกายตามตารางที่เหมาะสม เช่น แบ่งเวลา 5-7 วันต่อสัปดาห์ โดยตั้งเป้าหมายอย่างชัดเจน และติดตามผลการออกกำลังกายอย่างสม่ำเสมอ ข่าวดีก็คือ คุณสามารถพัฒนาและเปลี่ยนแปลงตัวเองได้จากก้าวเล็กๆ ที่บ้าน แม้จะไม่มีอุปกรณ์ใดๆ โดยคำสำคัญที่ควรจดจำคือ ‘ทำให้หุ่นในฝันเป็นจริง’ ด้วยความมุ่งมั่นและสม่ำเสมอ สุดท้ายนี้ อย่าลืมให้ความสำคัญกับการฟื้นฟูร่างกายและการรับประทานอาหารที่เหมาะสมเพื่อช่วยเสริมสร้างผลลัพธ์ในการออกกำลังกายที่บ้านของคุณให้ดีที่สุด

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Kendra B.

2420 likes

A handwritten workout plan titled 'Hourglass Workout' in a spiral notebook. It lists exercises for stomach, back, butt, and legs, along with active rest day activities and various lifestyle tips for achieving an hourglass waist.
At home workout 💪🏼
Tips for an hourglass waist🤞🏼 #workout #gym #tips
Claudia🌿

Claudia🌿

12.9K likes

A workout split titled 'My Workout Split Beginner Friendly GYM & AT-HOME 5X A WEEK' is displayed over a gym background with weights and a person's reflection. The image includes the handles @itskeeshanice/@keeskonnection and the Lemon8 logo.
A pink graphic outlines Monday's 'Glutes & Hamstrings' workout, featuring separate 3x15 reps routines for gym and at-home exercises. It lists specific exercises like Hip Abductor, Smith RDL's, Chair Step-Ups, and Wall Kickbacks, with social media handles and the Lemon8 logo.
A pink graphic details Tuesday's 'Chest, Shoulders, Triceps & Arms (Push)' workout, providing distinct 3x15 reps routines for gym and at-home. Exercises include Dumbbell Lateral Raises, Chest Press, Wall Pike Push-Ups, and Chair Dips, with social media handles and the Lemon8 logo.
GYM & AT-HOME WORKOUT SPLIT 🔥
Anybody who’s having trouble with finding out how to split the workouts up or rather to workout at the gym or at-home? What if I say you can do both! HERE’S MY WEEKLY WORKOUT SPLIT 🏋🏾‍♀️ It’s a plan to help you stay active, rather you go to the gym or you’re doing it at-home. Let’s burn the f
Kee🤎|Multi-Passionate Creator

Kee🤎|Multi-Passionate Creator

1702 likes

An aisle at Five Below showcasing various fitness equipment like massagers, resistance bands, posture trainers, and medicine balls, with text overlaying 'FULL BODY At Home Workouts 5 Below Fitness Equipment + BUILD MUSCLE + BURN FAT Swipe'.
A display of 3-pack mini resistance bands, ideal for glutes, hips, and hamstrings, with suggested exercises including Glute Bridge, Lateral Walk, Donkey Kicks, Banded Clamshells, and Single Leg Deadlift.
Pink dumbbells on a shelf, recommended for back, biceps, triceps, and shoulders, with exercises like Shoulder Press, Arnold press, Alternating Tricep Kickback, Alternating Supermans, Reverse Flys, and Reverse Arm Flutters.
At home workout | full body plan!
Thanks to @Five Below ! You can kickstart a full-body workout routine at home with just $20-$30! For a balanced full-body workout, choose one exercise for each major muscle group (Shoulders, Biceps, Triceps, Back, Glutes, Hamstrings, Quads). To promote muscle growth and fat loss, aim for 3-4 sets
Jay Thomas

Jay Thomas

1930 likes

The cover image for a '3 Day A Week Booty & Legs Workout' for beginners, featuring text overlays on a background of people's legs and shoes.
An illustration demonstrating 20 jumping jacks as a warm-up exercise, showing a person in both the starting and extended positions.
A 3D animated figure performing 20 squats, with form cues indicating a 90-degree angle and a straight back.
3 Day At Home Workout
May do : Monday , Wednesday , Friday or Tuesday, Thursday , Saturday or Sunday 💗 20 jumping Jacks (warm-up) 💗 20 Squats 💗15 Single Leg Lunges (each leg) 💗20 RDL’s 💗15 Single Leg RDL’s 💗30 Hip Thrust (hold 30 seconds on last one) #fitness #summerready #booty #bootyworkout #b
Jazmin 🤍

Jazmin 🤍

1310 likes

Beginner friendly AB home workout!!
Here are 5 ab exercises for you to try at home!! You will do 3 sets of 30 seconds for each exercise. I suggest doing the first set of all exercises with 30 seconds on and a 30 second break in between each move. Then after you do each exercise for the first time repeat for another 2 rounds. If it’s
nessa :)

nessa :)

700 likes

A woman in athletic wear on a purple yoga mat, demonstrating a glute exercise with a pink resistance band around her thighs. The image is titled 'booty burn home workout floor exercises'.
Two images show a woman performing 'straight leg pulses' with a resistance band. Instructions include keeping the back neutral, squeezing glutes, and doing short pulses for 1 minute, resting 10 seconds, repeated 3 times.
Four images illustrate the 'rainbows' exercise. A woman starts with a straight leg crossed over, then kicks back in a straight position, crossing over to the right, and brings the leg down. Time: 1 min, rest 10 sec, repeat 4x.
BOOTY BURN HOME WORKOUT 🔥
These floor exercises might look simple to you, but boy do they burn! These simple exercises are proof that you can still grow your glutes without doing much movement. When doing these exercises be sure to SQUEEZE your glutes and eliminate any distractions. Once you do this, you will notice a diffe
Zazel Rosado

Zazel Rosado

992 likes

Easy at home glute workout no equipment needed
I know the struggle of balancing a million things and still wanting to feel strong, sexy, and confident. This 10-minute glute workout is your reminder that you are worth prioritizing. Save this for your next mini break, nap time, or late-night “me moment.” You got this! ⸻ #lemon8challenge
theordinarylifeofchris

theordinarylifeofchris

427 likes

A person's legs in white socks on a gray yoga mat, with a pink hoodie, pink water bottle, and light blue sneakers beside them, under the text "AT HOME" Workout Routine.
A text-based image detailing a calorie deficit of 1500-1600 calories per day, a weekly workout schedule, a 2-week Pilates plan, a starting weight of 170.6, and rules for progress tracking.
A collage showing a laptop, workout gear, and a person exercising, alongside a detailed list of Pilates exercises for Full Body, Arms, and Legs, including reps and specific movements.
My "AT HOME" Pilates Workout + Calorie Deficit🏋🏽‍♀️
🫧Calorie Deficit -There's only so much that food can do but it's always good to include a calorie deficit in your workout plan. I can also help you try to eat healthier food because I know personally too it's helped me eat much healthier. 🫧Workout Plan
mar

mar

11.9K likes

My Go To Ab Home Workout for ONLY 10 MINUTES 🔥
My go to Ab home workout that is only 10 minutes that targets the lower belly🔥 Rest after each round 30 secs- 1 minute. 1. Plank Kickbacks - 30 secs 2. Cross Body Climbers - 30 secs 3. Jack Knifes - 30 secs 4. Reverse Crunches - 30 secs 5. Bicycles - 30 secs 6. Flutterkicks -30 secs For
Laura

Laura

36.6K likes

A beginner-friendly at-home workout schedule on a black background, listing daily exercises like squats, planks, crunches, and jumping jacks with varying reps and durations for Monday through Friday. It includes Lemon8 branding.
Beginner friendly at home workout
#homeworkout #beginnerworkout #nogymnoproblem
Jerrica J

Jerrica J

4349 likes

Try this Upper Body Workout At Home!
Try this finisher at the end of your upper body workout for more balanced physique and toned upper body. Exercises: 1. Front raises - 3 x 8-12 reps 2. Arnold press - 3 x 8-12 reps 3. Lateral raises - 3 x 8-12 reps 4. Bent overflys - 3 x 8-12 reps 5. Around the world - 3 x 8-12 reps #hom
Laura

Laura

421 likes

A woman demonstrates four leg exercises: reverse lunges, squats, RDLs, and B-stance RDLs, using a sandbag at home. The image is titled "beginner at home leg workout (ALL YOU NEED IS SOMETHING HEAVY)".
A woman demonstrates reverse lunges, holding a sandbag at her chest. The left panel shows the starting position, and the right shows the lunge with her back knee lowered. The exercise is 3 sets of 15 reps per leg.
A woman demonstrates squats, holding a sandbag at her chest. The left panel shows her in the squat position, and the right shows her standing upright. The exercise is 3 sets of 20-30 reps.
Beginner-friendly home workout for strong legs
If you're a beginner looking to strengthen your legs at home, try this workout! All you need is something heavy to hold in your hands. I'm using a sandbag, but you could use a heavy book, a milk jug, or anything else! 1. Reverse lunges: 3 sets of 15 reps (per leg) - Hold the weight at y
Trisha Morrison

Trisha Morrison

396 likes

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