Fit as a Mama Bear

Helping make fitness, healthy food and natural living PRACTICAL for busy moms!

  • Home
  • Start Here
  • Recipes
    • Snacks
    • Breakfast
    • Smoothies
    • Main Meals
    • Desserts
  • Motherhood
    • Healthy Pregnancy
  • DIY
  • Get Fit
    • Full Body Workouts At Home For Moms
    • Basic Weight Loss Calculator
  • Healthy Living
  • Podcast
  • Shop
    • Organic Beauty Products
    • Energizing Coffee
    • Diy Beauty Ingredients
    • Pantry Ingredients

Disclosure: I have an advertisement relationship with the stores and ads in this post. Check out my disclaimer here.

You are here: Home / Workouts / Full Body Workout Routine At Home

Last Updated on Aug 28th, 2019 fitasamamabear

Full Body Workout Routine At Home

Stay fit, active and healthy with this full body workout routine at home! This workout routine takes only 20 minutes and will have your muscles toasty. You don’t need any equipment but your bodyweight and some space to get started!

Push Up

Full Body Workout Routine

  • Squat Step Outs 16
  • Lateral Walking Plank 25s
  • Single Leg Romanian Deadlift With Hop 8/leg
  • Single Leg Glute Bridge 10/leg
  • Push Ups 10
  • Deadbug 8/side

Perform each exercise back to back for the prescribed number of repetitions. Rest for thirty seconds then repeat for a total of three rounds.

 

Squat With Step Outs

A great exercise to target the lower body and a variety of muscles thanks to switching up the squat stance (check out some fun squat variations here). Start in basic squat position, perform the squat by sinking back, driving the knees out and keeping the weight in the heels to mid foot. As you return to the starting position, step your right leg out wider, keep the toes slightly rotated out and perform a sumo squat. Keep the chest up and drive the knees out. Return to the top position and step back in for a regular stance squat. On the next step out, use the left leg. Continue alternating until you have performed 16 squats in total.

 

Lateral Walking Plank

A step up on a traditional plank this exercise not only hits your shoulders and core but requires movement too! Start in a full plank position, keeping your form, move one hand and foot out to the side. Continue moving sideways and move back the opposite way when you run out of room. Perform for 25s.

 

Single Leg Romanian Deadlift With Hop

This unilateral exercises works the posterior chain of the legs. Training unilaterally helps improve balance, prevent injuries and strengthen the core muscles (read more about training unilaterally). This movement does require a solid hip hinge though so start there if you’re unsure of the movement. Here’s a video on how to hip hinge properly.

Placing the weight into your right foot, slightly bend the knee. From there, hinge forward letting your left leg lift off the ground behind you. Keep the hips squared (do this by bringing the leg hip down) and push your bum backwards as you bend over on your right leg. Maintain a neutral or slightly arched back. Reverse the movement and at the top of the position, hop briefly on the right foot while driving the left knee forward. Perform 8 repetitions on each leg.

 

Single Leg Glute Bridge

Laying on your back, flex on knee and bring the heel close to your bum. Elevate the other leg. Use your glute to raise the hips off the floor and squeeze at the top over the movement. Drive the knee of the workout leg outwards at the hip. Do lot lead through arching the back. Return the hips to the floor and repeat for 10 repetitions before switching side.

 

Push Ups

A classic exercise to target the entire body. Laying on the floor chest down, place your hands alongside your shoulders with fingers spread. Tuck your elbow into your side, contract your core and glutes and thinking of twisting your hands away from each other as you push up into a plank position. Reverse the movement bringing your chest close to the floor and repeat for a total of ten repetitions.

 

Deadbug

A staple exercise to target the muscles of the core. Laying on your back, come into a pelvic tilt position (tuck your bum under your hips) and bring your ribcage down towards your hips creating pressure between the two. Place your arms straight up towards the ceiling at your shoulders. Maintain the lumbar position (the tuck) while you raise your legs up over your hips and flex the knees. This is the start position. From here, move one foot and the opposite leg away from the torso slowly, feeling a stretch in the midsection. Contract your core and bring the limbs back without ever moving your spine. The goal is to not arch your back through the extension. Perform 8 reps on each side.

This full body workout routine is simple to perform at home when you’re too busy to hit the gym. The exercises use your bodyweight as resistance against you. The at home workout takes under fifteen minutes and will leave your muscles feeling worked.
Take your time during the exercises to really contract and recruit the necessary muscles as this will give you the biggest bang for your buck in results.

Working out and staying fit doesn’t need to be time consuming- but it does need to be consistent! Use this full body workout routine to get in a quick session and stay on top of your goals.

Don’t forget to pin this full body workout routine!

Fullbody workout routine

Related Posts:

  • At Home Legs And Core Circuit Workout
    At Home Legs And Core Circuit Workout
  • Fast Full body Workout At Home
    Fast Full body Workout At Home
  • Total Body Workout Routine At Home With A Mini Loop
    Total Body Workout Routine At Home With A Mini Loop
Last updated on 08/28/2019

Filed Under: Workouts Tagged With: at home workout, bodyweight workout, exercises, full body workout, routine

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Primally Pure Natural Deodorant that works

About Me

About Me

Hey There! I’m Shelby, a Certified Strength Coach (CSCS) and certified nutrition coach (PN) in everyday life as well as mama to two beautiful girls! I’m a chronic foodie, workout junkie and feeder of stray cats. I love heavy lifting but am a firm believer that as a mama you’ve got to do whatever the hell that works FOR YOU and I’m here to give you a few ideas. I believe food is fuel but indulgences are a must because well, as you’ll see… I’m a chocolate fiend!

Categories

RSS Fit As A Mama Bear Podcast

  • How To Start Eating Real Food (and make it practical for busy moms!)

Don't Miss a Post!
Get the Weekly Newsletter Sent Right to Your Inbox!

Top Post:

  • Pinterest image with text: homemade raspberry mocktail in a mason jar with fruit behind it Five Tasty, Healthy Pregnancy Mocktails For Summertime
  • Homemade body butter photos in different jars and text. The Do’s & Don’ts Of Natural Skincare Products
  • Four images of homemade bath bombs, the first of the bath bombs complete and being held and the other three of in process images making the bath bombs. How To Make Bath Bombs- Tips & Tricks
  • 6 Hip Exercises You Should Do While Pregnant
  • Pinterest image with text: yogurt pancakes on plate with jam on top and maple syrup behind in ramekin High Protein Yogurt Pancakes
Use Code mamabearfit For Discount
Use Code mamabear15 For Discount

Get the Newsletter

Sign up and get weekly updates sent right to your inbox!

DISCLAIMERS As an Amazon Associate I earn from qualifying purchases.
The content on Fit as a Mama Bear is provided for educational and informational purposes only and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented here. Statements on this website have not been evaluated by the Food and Drug Administration. No products mentioned are intended to diagnose, treat, cure or prevent disease.

  • Contact
  • Podcast Guest
  • Work With Me
  • Disclaimer
  • Privacy Policy
  • Comment Policy
  • Advertise
DISCLAIMERS As an Amazon Associate I earn from qualifying purchases.The content on Fit as a Mama Bear is provided for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented here. Statements on this website have not been evaluated by the Food and Drug Administration. No products mentioned are intended to diagnose, treat, cure or prevent disease.