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!
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.
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