Quick and easy full body workout at home
Here's a quick and easy full body workout that you can do at home with minimal equipment:
Quick Home Full Body Workout:
• Warm-up:
1. Jumping jacks - 3 sets of 30 seconds
2. Bodyweight squats - 3 sets of 10-15 reps
3. Arm circles - 3 sets of 30 seconds (15 seconds forward, 15 seconds backward)
4. High knees - 3 sets of 30 seconds
• Workout:
1. Push-ups - 3 sets of 10-15 reps
Bent-over rows with dumbbells or household items (such as filled 2 2. Water bottles or cans) - 3 sets of 10-15 reps
2. Bodyweight lunges - 3 sets of 10-15 reps per leg
3. Plank - 3 sets of 30-60 seconds
4. Jumping lunges - 3 sets of 10-15 reps per leg
5. Bicycle crunches - 3 sets of 15-20 reps per side
6. Tricep dips using a sturdy chair or bench - 3 sets of 10-15 reps
• Cool-down:
1. Downward dog stretch - 3 sets of 30 seconds
2. Child's pose stretch - 3 sets of 30 seconds
3. Hamstring stretch - 3 sets of 30 seconds per leg
4. Chest stretch - 3 sets of 30 seconds
5. Shoulder rolls - 3 sets of 30 seconds (15 seconds forward, 15 seconds backward)
Here are a few more exercises to add to your quick and easy full body workout at home:
• Glute bridges - 3 sets of 15-20 reps
Lie on your back with your knees bent, feet flat on the floor, and arms by your sides. Press through your heels to lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down and repeat for 15-20 reps.
• Standing dumbbell or household item curls - 3 sets of 10-15 reps
Hold a pair of dumbbells or household items (such as water bottles or cans) in your hands with your palms facing forward. Stand with your feet hip-width apart and arms extended by your sides. Curl the weights towards your shoulders, keeping your elbows close to your body. Lower back down and repeat for 10-15 reps.
• Russian twists - 3 sets of 15-20 reps per side
Sit on the floor with your knees bent, feet flat on the floor, and lean back slightly while keeping your back straight. Hold a weight or a household item (such as a filled water bottle or a can) with both hands. Twist your torso to the right, then to the left, while tapping the weight on the floor beside your hip each time. Repeat for 15-20 reps per side.
• Superman - 3 sets of 10-15 reps
Lie face down on a mat with your arms extended in front of you and legs straight. Lift your chest, arms, and legs off the floor as high as you can while keeping your neck in a neutral position. Lower back down and repeat for 10-15 reps.
• Jumping rope - 3 sets of 30-60 seconds
If you have a jump rope, it's a great way to get some cardio into your at-home workout. Jump rope for 30-60 seconds, or as long as you can maintain good form and speed. If you don't have a jump rope, you can simulate the motion without one.
Remember to start with weights or resistance levels that are appropriate for your fitness level and gradually increase as you get stronger. It's important to listen to your body and modify the exercises as needed to avoid injury. Don't forget to hydrate and enjoy your at-home full body workout!
