This full body workout at home does not require any special equipment or any gymnasium to do this, the only special equipment or tool you need is your body and this can be done in your home.
No gym? No problem.
You don’t even need weights or fancy equipment.
This home workout will not only increase your gains, it will boost your strength and endurance as well.
Let’s dive right into it.
This full body workout at home includes push-ups and body-weight lunges. Firstly, always starts with warm-ups, very important. however, it does not have to be much though, give it about 2 mins of your time to get your muscle active and your heart rate up.
This will help you do the exercise properly and helps prevents injuries, there are a lot of warm-ups you can do such as jump rope, hip extensions, hip rotations, jumping jacks, and many more.
The full body workout – Push up
Start with the push-ups first in the workout. Doing push up can be a power full-body workout, push-ups work majorly most of the upper body muscles; the shoulders, arms, chest, and the back. The exercise requires large muscle groups to lift and hold much of the body weight.
This classic body-weight exercise will not only build your upper body but will also stimulate all the muscles in the body. Push up are a fast and effective exercise for building strength and also beneficial to health.
Push up can be tweaked to focus more on a particular muscle than the others using different variations:
The close-grip push up
Before you hit the floor and start pumping yourself up and down, it is really important to pay more attention to the movement. Hitting a proper form is essential in getting the most out of the exercise.
How to do the close-grip push up
- Get on all fours with your hands positioned directly under your shoulders or closed together.
- Extend your arm so that the body is elevated and forms a straight line from your head to your feet.
- Lower your chest toward your hands, ensuring you don’t flare your elbows.
- Keep your back flat.
- Stop just before your chest touches the floor.
- Push back to the starting position.
- Complete 3-4 sets of 8-20 reps.
Wide-grip push up
This emphasizes a greater portion of the chest than to the triceps and shoulders, the only slight difference is; it involves widening the distance between the hands.
To perform wide-grip push up, the upper back and core must remain stable. The elbows should not flare directly under the shoulder and instead look like a v shape from above.
Try a 3 seconds descent, one-second pause. Complete 2-4 sets of 8-20 reps on this.
Incline push up
This is an exercise that targets the muscles of the chest; the pectoralis major and minor, also engages the shoulders, arms as well as the core, however, because of the angle, incline push up work the lower chest more.
The higher the hands are the easier it is to perform the incline push up.
The incline push up can also be a beginner-friendly exercise that can be progressively overloaded.
How to do the incline push up
- Standing facing the bench, table, or the edge of your bed.
- Place your hands on the edge slightly wider than shoulder-width.
- Bend with your elbows to slowly lower your chest to the edge of the bench.
- Keep your body straight throughout the movement.
- Push your body away from the bench with your elbows extended.
- Complete 2-4 sets of 8-20 reps.
Decline push up
This works the upper chest and the anterior deltoid (front of the shoulder) more. These push up are a bit harder than incline push up because you push more of your weight when the feet are elevated high. The higher you place your feet, the harder it becomes.
Performing decline push up can be feet resting on a stable elevated surface, this can be done on a box or your couch.
How to do the decline push up
- Kneel, put your hands on the floor, shoulders over your wrists and elbow at 45 degrees.
- Place your feet on top of a stable surface, a bench, or the edge of your bed.
- Brace your core and glutes, bend your elbows, and lower your chest to the floor, keeping your back and neck straight.
- Push into the floor, then return to the starting position extending your elbows.
- Complete 2-4 sets of 8-20 reps.
Full body workout – Lunges
Okay, we have dealt with the upper body. Now, let’s go for the lower body.
In this one, we are going to be using body-weight, no equipment, just a pair of legs. This is one of the best workouts for the lower body.
What is a lunge?
A lunge is a single-leg body-weight exercise that works your core, glutes, quads and hamstring. This not only builds lower body muscles but can also increase lower body strength and endurance.
Using proper form is important when doing this exercise in order to reap the rewards of this amazing exercise.
Let’s lunge right in.
How to do lunges
- Stand with feet aside.
- Step forward with one leg while lowering your hips until both knees are bent at about 90-degree angle.
- Make sure to keep your upper back straight, shoulders relaxed, and chin up.
- Brace your core and tense your glutes.
- Aim for 20 lunges on both legs or do them for a minute on each side with proper form.
Note: you can use resistance bands between your thighs to make it more challenging.
The plank looks like a simple exercise – after all, you don’t even move doing it. But there is more involved in how to do a plank than you might think. And if you master this exercise properly, you will reap some great physical benefits.
This is because if you do a plank with the proper form, not just your abs but your whole body will benefit from this.
How to do the planks
- To start in a plank position.
- Bend your elbows and place your weight on your arms instead of your hands.
- Your body should form a straight line from your shoulders to your heels and your head relaxed facing down.
- Engage your core; pulling in your navel toward your spine. Don’t forget to breathe.
- Hold for 30 seconds to one minute.
Sit-ups targets the rectus abdominis, oblique, rectus femoris, tensor fascia latae, chest, and neck muscles. These are muscles that hold your spine and body straight, preventing a fall or twisting of the spine, and aids in neck and hip movements. They work almost your entire body and knowing the proper technique is the key.
How to do sit ups
- Sit in bed. Keep your legs separated by hip width, feet flat on the floor, hands placed on the sides of your thighs, and spine straight.
- Go back to the mat until your upper back touches the mat, your knees pointing to the ceiling.
- When lying down, your lower back is bent, known as an external slope. And this is dangerous for your spine while you are doing sitting down. Change the pre-slope inclination by pressing your pelvic region upwards so that your lower back touches the mat completely.
- Engage your core. Keep your neck aligned with your spine, look up at the ceiling, and sniff.
- Exhale and use your core muscles to sit up and keep your shoulders relaxed.
- Inhale, the slowly roll back to the starting position. Make sure your lower back is completely flat on the mat.
Advancing with the full body workout at home
There will be a time when your body will no longer be challenged because your body is used to the exercises. In this case, it is important to continue to challenge your muscles and improve your strength and this can be done by still using your body weight only by;
- Adding more reps.
- Slowing the time spent completing the rep.
- Add a pause between reps.
No excuses, this full-body workout does not require any weight, the only weight required is just your body weight, get to work on some solid gains in the comfort of your home and stay safe.