IPS AHW- Advanced Home Workout


IPS and Somalution Body Revolution both agree that fundamental keys to good overall health are:

  • Eating Better
  • Sleeping Better
  • Moving More
  • Managing Stress Better

This workout program is an example of how you can go beyond simply “Moving More” and become really fit and strong- in the comfort of your own home.

The Fact that you selected this booklet means that you are already moving to some extent, so WELL DONE!

Working out at home, and using bodyweight exercises to do so has many benefits:

  • Saves time- no driving up and down to gym.
  • Saves money- no expensive gym fees & petrol costs.
  • Convenience- train in your own home, at the office, on the beach, in the park or anywhere else you may find yourself. And this at your own convenience- 4am, 4pm or whatever time suits your schedule.


You need a 2x2M space in your home (or anywhere else you choose) to use as your workout area. Keep a sweat towel and water handy. Working out in sport shoes, or “tekkies” is recommended, although many people work out barefoot indoors or on grass. Do NOT work out in socks, as they tend to be a little slippery and may get you hurt.


Monitoring your progress over time is critical to keep you motivated! You can monitor in traditional ways like weighing yourself, or measuring cm’s, but you can also measure yourself in fun, practical ways like:

  • Seeing how many reps of an exercise you can do.
  • Increasing intensity to measure calories burned.


This workout is designed for those with a basic understanding of fitness, and who have worked out or participated in sport in the past. It is also a great add-on to your current sport- running, cycling, cricket, soccer, motocross or skydiving 😊. The reality is that regardless of WHAT sport you participate in, a good overall workout will enhance your performance in the specific sport.

There are four components to the program:

  • The Morning “Fit in 5” activation routine (daily).
  • The Warmup for the main routine.
  • The Advanced Home Bodyweight routine.
  • The Cool-Down.

If you struggle with any of the exercises, or need tips to help you get going, you are welcome to email somalution@gmail.com for support.


If you are worried about doing exercise for medical or health reasons, you should consult with your doctor before doing any exercises!

As part of caring for yourself, it is also critical to listen to your body- and to not push yourself beyond the limits of your current state of fitness.

Most importantly- ENJOY THE PROCESS. The fact that you are already doing some form of exercise means that you already appreciate the gift of being able to move our bodies and to be active. Enjoy it while you can!

Morning ‘Fit in 5’

This is a simple, 5-minute activation for your body, and you don’t’ need to do much warming up. You just roll out of bed and do this routine before you hit the shower.

Pictures are provided for guidance. If you’re not sure how to perform the exercises, you are welcome to contact somalution@gmail.com for assistance.

The Fit in 5 routine does the following for you:

  • Stimulates your metabolism to help you start burning more fat right out of bed.
  • Activates your body- gets the joints and muscles moving better for the day.
  • Ignites your mind and creativity for the day.

Jog on the spot
1 Minute

Jumping Jacks
30 Seconds

Dip & Reach
30 Seconds

High Knees
30 Seconds

30 Seconds

Floor Touches
30 Seconds

Side Shuffle with Toe Touches
30 Seconds

1 Minute

Warm up

  • The importance of your warmup cannot be overstated! You MUST always do a light warm-up, and in cold weather take a minute or 2 extra.
  • This warm-up sequence should take about 4 minutes.
  • Your warm-up movements are LIGHT- designed to warm you up, so listen to your body and resist moving too vigorously while warming up.
  • The harder you plan to work in your routine, the more time should be taken with the warmup. Nobody likes injuries and your main defense against injuries is a good warmup.

Jog on the spot
1 Minute

Dip & Back Kick
30 seconds

Dip & Reach
30 Seconds

Toe Taps
6 each side

Toe touches

Shoulder Rolls:
10 forward /10 backward

Front Kick
6 each side

Hip Openers
6 each side

The IPS AHW Routine

The AHW routine follows what is known as Tabata principles. A form of exercise that has been proven to have the following benefits:

  • Shorter routines at high intensities that produce better results than longer routines at lower intensities. Super convenient for those on a time budget.
  • Cardio AND Muscle building benefits.
  • Metabolism stays elevated for longer AFTER the workout, thereby increasing the metabolic benefits like fat burning.


  • You will build and modify the routine at your own discretion. It therefore “grows as you go”.
  • Each session you build should contain SIX exercises.
  • The routine is built around:
    • Doing each exercise for 20 Seconds, either holding (like the plank) or moving (like the Dynamic Bird Dog).
    • Resting for 10 Seconds.
    • Resting for 1 Min between each round of 6 exercises.
    • Repeating each round of six exercises 5 to 7 times to give you a total workout of 17 to 23 Min excluding warmup and cooldown.
  • Your options are limitless:
    • Create upper, lower and core workouts for use on different days.
    • Create one routine to use daily for 4 weeks, then change it.
    • Change the routine up every time you train.
    • Add exercises into your existing routine as you discover them on the internet. You can also mail somalution@gmail.com for ideas.
    • Add exercises using equipment like dumbbells, kettle bells and resistance straps to spice up your workout.
  • The exercises are divided into categories. The categories are just a guideline, as most of the exercises target more than one area of the body. This is one of the benefits of training using your bodyweight only.
  • Pictures are provided for guidance. If you’re not sure how to perform the exercises, you are welcome to contact somalution@gmail.com for assistance.

Full Body Focus

Jumping Jacks


Walking Inchworm

Dip & Punch

Low Plank Climbers

Side Shuffle & Toe Tap

Upper Body Focus


Plank & Rotation

Tricep Dips

Dynamic Bird Dog

Reverse Plank

Plank up & downs

Core Exercises

AB Tucks

Flutter Kicks

Side Elbow Plank


Supine Leg Raises

Hip Thrusts

Lower Body Focus

High Knees

Floor Touches


Tuck Jumps

Supine Side Splits

Pacer Steps

Cool down

  • The importance of your cool down cannot be overstated!
  • Take your time and listen to your body.
  • Don’t sit down directly after your training- keep moving for 5-10min after any kind of training.
  • In cold weather a warm shower or bath directly after training will be great! Put half a handful of Epsom Salts in your bathwater if your muscles are sore.

Stretch Up

Stretch Back

Shoulder Stretch

Good Morning
(hold 10seconds)

Stretch & Back Bend

Calf Stretch
(10seconds each side)

Quad Stretch
(10 seconds each side)

Mountain Pose*

*Mountain Pose:
After your workout & Cool Down, it is important to reflect on what you had just completed. This allows your body to integrate your workout into your muscle memory. One way of doing this is to assume the Mountain Pose, common in Yoga Practice. You hold the pose for a minute or more, until you feel ready to move into your day.

Some tips:

  • The goal is symmetry and balance, left & right, front & back of body. To get your entire body symmetrical and balanced.
  • Balance weight equally on left & right feet, and on ball & heel of each foot. Point chin down so the crown of your head is pointed at the sky. Your palms face forward.
  • Keep checking entire body for tension- your body should be “alert but relaxed”- you’ll get it with practice.
  • Tune in to your body- what’s feeling good, what is tired, what is sore.. Just take the info in without responding.
  • Before ending off, thank yourself for spending time with your body, and thank your Creator for your ability to move!

Next Steps

Focus on “finding the work” in each exercise- perfect your form to find the maximum work for your body in each exercise. It helps to have a mirror or partner to help you correct any form mistakes.

Find a fitness trainer to help you build a program specifically for your needs and goals.

Cookies Policy

We use cookies so that you may have a better online experience with us.
To view our cookie policy click here.

Please note that by viewing our website, you accept our use of cookies.