Full-Body Workout You Can Do at Home
I’ve been trying to stay positive and find creative, yet effective, solutions to help balance out the anxiety and uncertainty that has arrived in the wake of COVID-19.
In this pursuit, I’ve found solace in a familiar setting: my in-home gym.
As we venture out into this new normal world, maintaining a regular schedule of exercise is more important now than ever before.
Aside from the obvious benefit of improving your fitness and physique, exercising regularly also positively impacts your mood helps increase your energy and decreases your anxiety and stress.
That’s why I’ve come up with a full-body home workout that anyone can do, regardless of their ability to visit the local gym.
Keep reading to know more about how you can get a full-body home workout today.
Full-Body Workout You Can Do at Home
Step 1: Warm-Up
Start your full-body home workout with a proper warm-up to help increase muscle and blood temperature and improve muscle elasticity.
You can target your glutes, quadriceps, and hip flexors, while still getting a full-body workout with jumping jacks.
Jumping Jacks are a plyometric, also known as jump training, exercise that combines resistance work with aerobic exercise to work your muscles, heart, and lungs, all in tandem.
Try to complete as many jumping jacks as you can for 60 seconds and follow with 20-30 seconds of rest before repeating.
Continue this pattern for between 3 and 5 minutes before moving on to the next part of your warm-up.
Squats are effective dynamic strength training exercises that force you to work the muscles throughout your upper and lower body simultaneously.
Integrating squats into your full-body home workout warm-up can help boost your overall athletic performance and decrease your risk of injury throughout your workout, and your daily life.
I recommend starting off with 10 squat reputations in 2-3 sets as part of a well-balanced warm-up routine.
Burpees use your own body weight against you and require the use of virtually every muscle in your body involving the use of your core, legs, arms, shoulders, and more.
Try this exercise as part of your regular pre-workout warm-up to dramatically increase your heart rate and drive your cardiovascular system into overdrive.
Go for between 10-12 repetitions in 2 sets to help you prepare your body for the workout ahead.
Step 2: Strength Circuit
Circuit training entails intense, rapid-pace workouts in quick succession to work the maximum amount of muscle groups in the shortest amount of time possible.
Squat to Overhead Press
The squat to overhead press combines two powerful moves that build strength and mass in your glutes, quads, shoulders, core, and more.
Try executing this exercise as quickly as possible to push your fat loss and heart rate to the limit, or take it slow and steady to elevate total-body strength.
Do 12 to 15 reps to kickstart your strength circuit and increase your reps as you become more comfortable with the exercise.
Bent-Over Dumbbell Row
Target your back, arms, chest, and shoulders by moving immediately into Bent-Over Dumbbell Rows after your squat to overhead presses.
Remember, when performing bent-over dumbbell rows, you should never allow momentum to dictate your movements. Instead, be sure to maintain control of your dumbbells throughout the movement.
Aim for another 12-15 reps per arm of this exercise to keep up your pace as you move through the circuit.
Hold onto your dumbbells as you move on to your next move, the woodshop.
Woodchops, sometimes called dumbbell chops, engage your core, shoulders, back, and hips to strengthen and improve rotational power in your hips and lower back.
Here’s a quick pro-tip for you to keep in mind during your woodchops: always start with your weaker side to help offset muscle imbalances.
Again, you’re going to want to bang out 12-15 woodchop reps per arm before taking a short break and moving on.
Next, you’ll start your weighted lunges to isolate your quads and employ the use of your glutes.
Weighted lunges are a fantastic exercise for increasing and sustaining mobility throughout your hips and upper legs.
Because weighted lunges are a weight-bearing, functional exercise, they also provide the benefit of preserving bone health and improving muscle stabilization.
Keep your momentum going with another 12-15 reps per leg.
It may be tempting to slow down as you move into the last workout of the circuit, chest presses; but, avoiding temptation is vital.
Chest presses work your pecs, shoulders, and upper arms to build solid chest definition and support.
Not to mention, they have the added bonus of helping to restore muscle imbalances in athletes who regularly use pulling movements (i.e., swimmers, rock climbers, wrestlers, etc.).
Power through your last set of 12-15 reps in the circuit and pat yourself on the back.
Step 3: Cool-Down
Engaging in a post-workout cool-down session allows your heart rate to return to a normal range, slows your breathing naturally, and helps you to better relax after intense exercise.
Improve your range of motion, flexibility, and improve your overall athletic performance by stretching your muscles after every workout as part of your cool down.
Try some fun yoga moves like the cat/cow, reclining twist, and child’s pose to mix up your cool-down stretches and maintain diversity in your workouts.
One of the best ways to combat the worry and stress that the Coronavirus has spread in its wake is to maintain whatever regularity you can.
In this case, that means investing in yourself, in your fitness, in your wellbeing.
By following the full-body workout provided 2-3 times a week, you’re giving yourself the time you deserve to take care of you.
Ready to workout but in need of some equipment to get you started?
Click Here to read the home exercise equipment review.