How To Progress Your At-Home Workouts

April 22, 2020 -
20 comments, add yours

Hi friends, how are you? Hope you’re doing ok, following along with guidelines to keep yourself & others safe, & also taking time to check in on your mental health as well. <3

As someone who works through anxiety, incorporating movement in my day, reaching out for help (I’ve recently started back up with local therapy virtually for the time being), taking time to relax, setting attainable goals for the day, cooking new recipes, researching my field, spending time with the hubs, taking tons of walks with the pup, & doing things like taking epsom salt baths have been super beneficial during this time.

Personally, I had to pivot real quick into teaching online classes & sessions with my clients. I’m so thankful for their support during this time & having this sense of community during these workouts that we all need right now. To my peeps, y’all have been rockstars & you make my heart so full.


While movement is so important, you also don’t want to feel the need to do 10 workouts a day just because. We want to be mindful of not overdoing it or causing extra stress to the body during this time but also using exercise as a tool for overall health & mental health.

On the other end, if you find yourself feeling anxious, try movement and see how you feel after.

I get a question a lot about “how will I see progress with at-home workouts? I don’t have a lot of equipment.”

Whelp! I’m here to tell you what you CAN do to help see progress and stay consistent during this time by focusing on a few things.


  1. TEMPO
    1. Instead of moving as quickly as you can through different movements, SLOW THEM DOWN.
    2. Make your body WORK on the way down during a lunge or squat for 3-2-1 seconds and then return to the top. 
    3. This creates more time under tension in that movement instead of flying through it.
    1. We talk about this a lot in the gym, how you shouldn’t always be reaching for those same 5lb weights each week, we want the weights to safely go up!
    2. If you’ve always done push ups in a modified way, maybe try them on a table and work your way to a full push up which would be your progression from a modified version.
    3. There a many ways you can progress a movement or a weight during this time.
    1. You can measure intensity based on how you feel, which is called the rating of perceived exertion, or RPE. 
    2. A 1-2 on the scale would be little to no effort, 8-9 would mean you’ve got 1-2 reps left in the tank, and a 10 would be your maximum effort. This will look differently for each individual.
    3. You don’t always have to be dripping in sweat or doing burpees for the exercise to be effective and beneficial. While I do love a good sweat, I honor that my body doesn’t need it 6 days a week to be consistent and happy.
    4. Try to alternate higher intensity sessions with lower intensity sessions such as walking, yoga, bike ride, restorative stretching, etc.


Thanks to my friends at adidas for sponsoring this post and sharing the belief that movement is magic, not just during this time, but in your day-to-day.


I’ve put together a library of upper, lower, & core exercises that you can do during this time with your own body-weight, gliders (paper plates or towels work too!), and even adding in a dumbbell or weighted anything if you have it!

If you head over to instagram, you’ll see full videos of each movement.


















Outfit details: Univ Tank 2 W, Believe this tights, Alphabounce Run shoes, & original hat. 

You can take each move for time or 10-12  reps for 3-5 rounds.

I hope that you can add in these exercises to your weekly routines & remember to check Instagram for the full videos of each movement!

Stay healthy & be true to you,




What are some of your favorite at-home moves?

More Posts You Might Enjoy

Eating More Plant Based VLOG

Category: Blog

Tags: , ,

20 responses to “How To Progress Your At-Home Workouts”

  1. Ella B says:

    thank you for the step by step, you are an inspiration to us all here is a great way i found to lose weight, i hope it helps some others

  2. Nice and gradual ways to stretch those muscles and build up the core. I would be a little wary against trying weight and dumb bells at home, especially if one hasn’t tried them ever before. These can cause injuries, and our ERs are flooded with infection cases right now.

  3. Mandy Garcia says:

    Thanks a lot for this information, I am going to follow it regularly starting now. Can you please also show exercises for the calves, core, and shoulders? I think you missed these in this video. Also if you can show deadlifts at home that would be great as well. Thank you!

  4. Home workouts are essential in the era of pandemics. Thanks for sharing simple but effective exercises.

  5. Thank you for article!

  6. george says:

    Resurge is the world’s first and only anti-aging nutritional protocol that targets the true cause of unexplained weight gain, stubborn belly fat and metabolic slowdown. Resurge is the only product in the world to contain 8 special nutrients in the exact amounts scientifically proven to improve deep-sleep and enhance natural metabolic regeneration in both women and men. Burning fat, restoring your health, and turning back the clock simply could not be easier or more automatic.

  7. Stanley says:

    Hi dear I love your content I will love to connect maybe get some tip, what do you think about keto diet?

  8. ahmed says:

    Hey There Kasey ! I love your content and would love to connect and share some tips :

    Eat a high protein breakfast. …
    Avoid sugary drinks and fruit juice. …
    Drink water before meals. …
    Choose weight-loss-friendly foods. …

    Hey I love your blogs but what do you think about Keto and custom keto diet?
    here’s a link that I’m looking at :

  9. Cloé Nel says:

    Powercakes is literally the BEST weight loss and work out community anywhere. I read it every day, and I’m also so grateful I found, it helped me not only lose weight but keep it off, hope it helps some others!

  10. john says:

    hey, i really love your content, it’s highly inspirational, yeeah it is
    so i don’t but what do you think about the PROVEN BIGGEST BLOCKBUSTER ?

  11. Will says:

    Hey There Kasey ! I love your content and would love to connect and share some tip
    Eat a high protein breakfast. …
    Avoid sugary drinks and fruit juice. …
    Drink water before meals. …
    Choose weight-loss-friendly foods. …

    Hey I love your blogs but what do you think about this

  12. alli says:

    home workout are every important and essential in this period of pandemic I found a recipe that really work you can check it out here is the link

  13. James Ava says:

    Very helpful information. Thanks for sharing with us.

  14. Arasellye says:

    I have been having a hard time staying focused. But this blog is so helpful. Even more because I can see the progress.

    I have also been thinking of trying this,

    Maybe it will help the weight loss I’m looking for.

  15. Shannon Absher says:

    Power Cakes is THE BEST!! Thank you for telling the truth about weight loss. It’s true that when we have the right mindset, and stay true to who we are, things that seemed too hard before all of a sudden become SIMPLE. I like what you’re sharing and offer this video to check out too! It helped me see just how simple weight loss can be! Hope it helps others too! :)

  16. Bionaze says:

    I like the color of your floor mat. I’m going to find the same color as yours. Thank you very much for sharing your workout routines!

  17. David says:

    I have been loosing a good amount of weight (15 ibs) by doing keto. there is this really cool site I saw that makes a plan for you for free too. here’s a link for the keto plans.

  18. Anonymous says:

    Nice article.
    As we know this is a difficult time to train, but we must continue to keep fit!
    Are you a lover of challenges?
    Then you definitely can’t miss this …
    Enter to find out more:

  19. Angelo Acielo says:

    Hi! I love your content and it was very helpful, and I love to connect.
    What do you think about the KETO DIET? I have some products here that use and follow maybe you can visit and check this out and share with some of your followers and audience.

Leave a Reply to Will