Sitting at home and just waiting for your muscles to become tighter and fat to melt will not help you, but a full body workout at home just might. Can’t go to the gym but still want to have a healthy and strong body? Then you found the right place. The following full body workout exercises will keep you toned and in good shape, you won’t even notice how smoothly integrate into your normal life, becoming your number one tool for health improvement, stress relief, and fun experience. So get into your working out clothes, prepare some water to drink before the workout, and get started.
Full body workout at home
A couple of the following exercises require additional equipment. If you don’t have it, you can skip the exercise or try to “diy” it using random items that are sitting around your house. Between each set of exercises remember to take a small break to catch your breath and psych yourself up before diving headfirst into the next set.
Standing with your feet shoulder-width apart, bend your knees, slowly lowering your buttocks. Keep your back straight, slightly leaning forward. When you reach the point where your thighs and your calves create a 90° angle, stop and slowly return to a standing position, repeating the trajectory of the previous movement. Repeat the exercise 20 times.
Lying on your side, put your legs together and bend your arm on the floor at a 90° angle. Your other arm can be resting on your side. Lift your hips and knees keeping your body in a straight line. Hold for as long as possible then return to the initial position.
Stand straight and jump as high as possible with your hands up, when landing immediately crouch down to the floor. After crouching get into the plank position, and then jump back into crouching and then up. Continue doing so 15 times.
Lie on your back with your arms stretched out overhead on the ground, on shoulder-width. Simultaneously lift your legs and back, so that from the side your body looks like a letter “V”. Slowly return to the initial position. Repeat 15 times.
Side to side
Sit on the floor, and raise your legs into the air, bending your knees at a 90° angle. Stretch out your arms forward, twist the upper part of your body to the one side and tap the ground behind your buttocks. Switch sides. Repeat 15 times. You can use a ball or a dumbbell, to hold it in your hands and add some weight.
For this one you will need a dumbbell. Lie on a mat, with your knees bent, and holding a dumbbell in each hand, press your arms upward, palms facing your legs. Slowly bend your arms and lower them to the side, parallel with your shoulders, until your elbows nearly touch the ground. Push your arms back up reversing the previous movement. Keep pushing the dumbbells following the given trajectory 9 more times.
Dumbbell lateral raises
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Slowly raise your arms on your sides to 90°, then lower them back down. Now raise your arms in front of you to the same degree and bring them back down. Continue switching from side to front, repeat 15 times.
There is no need to spend hundreds of dollars on a gym membership. This full at-home body workout will amaze you with the long-desired results and help you support them. Engaging every muscle on your body will make you robust and vigorous. Mentioned numbers of repetitions do not apply to everyone, so if you feel like doing such amount is difficult for you, do not push yourself too hard. Whenever you feel like your body is about to give out, stop. If you have any disease that may be complicated by an increased amount of physical activity or you haven’t been exercising for a while now, before following the exercise plan, please, consult with your personal trainer or physician (1, 2).
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Do you need to see a doctor before starting your exercise program? (n.d., health.harvard.edu)
- Exercise: When to check with your doctor first (2019, mayoclinic.org)