Last updated on March 11th, 2019
10 Full Body At Home Workouts – A Roundup
Staying fit and active is crucial to remaining healthy. Unfortunately, between kids, work, life and leisure it can sometimes be a bit hard to hit up a gym consistently and spend a full hour working on your goals. Since consistency is key to being healthy (and there are tons of non weight-loss benefits to staying fit!) finding a way to fit in workouts should be a priority. Which is why full body at home workouts are super useful!
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While I love lifting heavy weights I also understand it’s not overly practical for most people to commit to. And that’s okay! I truly believe that you should find something you love and that works with YOUR schedule- not something you’re forcing yourself into and end up despising.
And truth is, for most people, quick and effective is what’s needed. More often than not people don’t have 45-60min to hit the gym three times a week. Instead, they need routines they can rock at home, in a make shift gym or with no equipment at all that are quick but still utterly effective- hence the reason that full body at home workouts are so beneficial.
One of my goals with my clients is to always work WITH them and find a routine they feel they can remain consistent to that’s doesn’t take up a lot of time. And while interval training is great (check out why tabatas kick butt and how you can rock them) the majority of my clients want something a bit more practical, a bit less intense and yet still a workout that makes them feel good.
So personally, I try to make all of that come true. And of course, I wanted to share with you! The workouts below are quick and simple but effective. I like to focus specifically on the posterior chain (specifically the glutes and back muscles) to help improve posture, help with day to day activities and to generally boost strength.
In my experience most people are ill equipped to be rocking plyometrics (jumping exercises) so while some of these programs have a few bounces in them, most of them do not. Plyometrics are an amazing way to develop power but you need to be strong and have sound technique before getting into them, And if you love boxing and want to rock it at home, here’s a great one from Fit Actions!
Lastly, this workout roundup includes a variety of my favorite at home fitness tools! Many alternate between bodyweight exercises and resistance bands as they’re the easiest and most cost effective to use. But I’m also a fan of one dumbbell workouts, kettlebells and Trx.
For this workout, you’re going to need some equipment! I snag a lot of my equipment from Pro Source and if you use code “mamabear15” you’ll save fifteen percent on the best price on the site.. win!
Scroll through the workouts to see what style fits you and then get to work! Each full body at home workout is twenty minutes or less, simple to follow and will definitely have you working up a sweat!
Psst. I post a lot of super quick, at home workouts to my youtube channel! So if you’re a visual person and want something to follow along with, check it out!
1 Dumbbell Workout
Bulgarian Split Squat With Parlof Press 7/leg
Plank Rows 8/arm
Hack Squats 6/leg
Push Ups With Jump Outs 10
Perform all exercises in order for the prescribed number of repetitions. Rest at the end of the set for 30-60 seconds and repeat for 3-4 sets.
A Muscle Fatiguer
Single KB Walking Lunge 8/leg
KB Renegade Row 7/arm
Banded Goblet Squat 10
Bentover Banded High Row 10
KB Swings 20
Perform all exercises in order for the prescribed number of repetitions. Rest at the end of the set for 30-60 seconds and repeat for 3-4 sets.
KB Quickie
Bulgarian Split Squat With Pause 10/leg
Bentover 1 Arm KB Row 7/arm
KB Romanian Deadlift 10
Tricep Push Ups 10
Banded Goblet Squat 10
Perform all exercises in order for the prescribed number of repetitions. Rest at the end of the set for 30-60 seconds and repeat for 3 sets.
Bodyweight Workout
Walking lunges 10/leg
Push Ups 12
Squat with step out 10
Reverse Plank Walks (crab) 30s
Mountain Climbers 30s
Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 2-3 rounds depending on how much time you have!
At Home Band Workout
Banded Squat With 3 Second Pause At Bottom 12 reps
Bentover Band High Row 12 reps
Purple Band Deadlift 10 reps
Full Plank With Shoulder Tap 10 reps per arm
Quadruped Banded Abductions 15 reps
Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 3-4 rounds depending on how much time you have!
The Glute Burner
BW Curtsy Lunge 12/leg
Banded Feet Elevated Glute Bridge 15
Red Band Quadruped Kickback 12/leg
Mini Band Abductions 15/leg
Frog Pumps 20
Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 2-3 rounds depending on how much time you have!
Red Band Circuit
Mini Band Squat With Red Band Shoulder Press 10
Red Band Quadruped Kickback 15/leg
Seated Band High Row 12
Band Front Raise 10
Plank With Mini Band Step Out 10/leg
Quick Dumbbell Circuit
DB Walking Lunge 8/leg
Bentover DB Row 10
DB Step Up 10/leg
Tricep Push Ups 12
Deadbug 10/side
Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 2-3 rounds depending on how much time you have!
4 Exercise Circuit
Kettlebell Deadlift 12
1 Arm Row 10/arm
Banded Goblet Squat 12
Plank With Banded Step Outs 10/leg
Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 4 rounds.
Cardio Circuit
Walking Db Lunge 10/leg
In & Out Squat Jumps 15
Plank Row 8/arm
Skips 100
Alternating Oblique Vups 10
Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 3-4 rounds.
Don’t forget to pin these full body at home workouts!
Staying fit and consistent to your workout doesn’t have to be a time waster. These full body at home workouts are simple but effective. They’ll leave you breathless but feeling awesome. And the best part so that they can be done so quickly!
Quick Tip: My go-to store for equipment is Pro Source! They have awesome gear at fair prices.. plus, if you use the code “mamabear15” you save fifteen percent on the best price on the site – win!
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Hi Shelby, are you open to video? I just followed 3 videos during my home workout this evening? I’m going to follow you on Pinterest. Thanks for sharing!
Hey! I actually do post a lot of videos to my youtube channel (check it out when you have a second). I’ve been trying to post a workout each week. Is there any specific equipment you have or style of workout you prefer?