We are open and accepting new members!

  Staffed hours: Monday – Friday, 10am – 6pm, or by appointment

  Key fob access hours: 365 days/year, 3am – midnight

(503) 648-7983 info@balancefitnessoregon.com

Don’t let a snow day or bad weather be your excuse to not get exercise!  There are numerous at-home exercises you can do that don’t require any type of equipment.  I love boot camp type workouts because they keep you moving and keep your heart rate up the entire time.  Here’s just a few at home boot camp ideas to get your sweat on!

Find an open space in your home:


  • Begin by marching in place for 30 seconds and work your way into jogging in place for 30 seconds
  • 25 jumping jacks
  • 25 Power jacks (jump up like a normal jumping jack, come down into a squat)
  • 25 Ladders (high knees, hand motion like climbing a ladder-fast)

Circuit #1

  • 25 squats (watch those knees-booty out)-hold your last squat down and pulse squat for 10
  • 20 tricep dips (find a chair, make certain it’s steady)-the further your legs are out, the more challenging it is!
  • Hold plank position (squeeze quadriceps, keep your booty down, flat back and squeeze your lower abs like doing a crunch)-challenge yourself and bring one knee to your chest and hold, then switch. Add in plank jacks

Circuit #2

  • 20 alternating forward lunges (10 each leg) with bicep curl-keep your posture upright, make certain your knee stays directly over your ankle and does not extend past your toes-while lunging forward, make a fist with your hands and curl them up squeezing your bicep, release as you step back
  • 5-20 push-ups depending on your strength level-it’s okay to modify on your knees but try a standard push-up first
  • Superman pose hold for 10 seconds, repeat 3 times

Circuit #3

  • 20 forward backward lunges (10 each leg)-lunge forward with your right leg then lunge in reverse with the same leg
  • Wall sit for 30 seconds to 1 minute-add in a should press (arms at shoulder height, press up and down), switch to lateral raises (arms out to side, shoulder height, bring down by side and back up)
  • 25 Bicycle crunches
  • 25 leg raises (lie flat on your back, arms down by side, bring your legs up, slightly lift your booty off the floor, lower legs slowly, stop about 3 or 4 inches off the floor-repeat)

Work your way up to repeating the circuits 3 times!