Achieving a full body workout at home means knowing the right exercises to do and having the space and basic equipment to do them. You’ll also need to create a habit by booking yourself a time-slot and sticking to it.
Dumbbells or kettlebells are comparatively cheap to purchase and can really boost your full body workout at home. If used correctly, a single kettlebell can easily break your spirit in a matter of minutes.
Your aim should be to complete a set routine on a regular basis, such as the Old School Muscle Program. To do this and get the workout you want, you need to ensure all of your muscles are being worked through compound exercises. It’s also important to rest muscle groups for 48 hours between exercises.
This means you either alternate your workouts, or you only complete them every other day.
Compound Exercises Work the Whole Body
Exercises that use just one of your muscles will have a limited effect on your core. You’ll need to complete lots of different exercises to improve your muscle strength and burn fat.
However, compound exercises work multiple muscle groups at the same time.
They improve muscle strength, help to make your core stronger, burn more calories, and maintain healthy levels of fat.
There are several exercises that can work all the muscles in your lower body in one go:
A squat can be done anywhere. All you have to do is pretend you’re sitting down and then stand up again.
Keep your hands at the sides or stretched out in front of you while you do this.
Squats target your thighs, glutes, quads, and hamstrings giving you strong legs.
You can just use your body weight but to make it more challenging by holding a dumbbell in each hand as you do them.
You can even turn these into jump squats by springing into the air before going back down again.
Lunges also work your glutes and hamstrings, but they also target your calf muscles, your abs, and even your lower back muscles.
Stand with your feet shoulder width apart and then step forward with one foot; bending your leg until your thigh is parallel to the ground. Your other leg should be at a diagonal and nearly straight.
Return to your starting position and repeat with the other leg. Try to do 10 with each leg and complete 3 sets.
If you want to mix it up a little try doing a backwards lunge or a touchdown lunge. You can even try adding dumbbells for the dumbbell lunge.
You can also try:
- Step up
- Donkey Kicks
- Calf Raise on step
It’s a good idea to mix these in with the lower body exercises when doing your full body workout at home. It will help to prevent fatigue and allow you to workout harder.
You probably already know how to do these! They are very effective at boosting strength in your chest, shoulders, triceps and even your abs.
You can also try lifting one hand and tapping your shoulder to make this a little more difficult.
Place your right knee and lower leg on a bench with your right hand resting on the bench below your head. Your chest should be almost parallel to the bench.
Hold the dumbbell in your left hand with your arm straight. Slowly bring the weight up to your chest and then back down. Try to do 10 on each side and aim for 3 sets.
You can also try:
- Chair dip
- Overhead press
- Lateral raise
Full Body Workout At Home
Some exercises are great for working the majority of muscles in your body in one go. These should be added into your routine.
The conventional plank is a great starting point.
Simply put yourself into a starting position for a push-up. Make sure your body has a nice straight line from toes to head and then hold the position for 30 seconds. Break for 10 seconds then repeat twice more.
This will engage your abs, back, and shoulders as well as your arms and the muscles on the front of your legs.
You can always try variants like having elbows on the floor instead of arms; using just one arm or lifting one leg high while holding the plank.
The traditional burpee uses your arms, chest, glutes, hamstrings, quads and even your abs.
If it’s your first time be prepared for your legs to feel extremely heavy after just a few burpees.
Start by standing with your arms by your side.
Drop into a crouch position with your hands touching the floor and then kick your legs back into a push-up position.
Then bring your legs back and jump up as high as you can with your arms outstretched above you.
Try 3 sets of 4 reps to start with, then build up to as many as you can do in a set time period.
Jumping is a great way to boost your heart rate while working your core, arms, and legs.
Place your hands under your shoulders and lift your body so that your arms are straight. Then bend your knees so that your feet are flat on the floor beneath your bottom.
Without moving your hands jump both feet to the left and back to the center, then to the right and back again.
Try doing 10 on each side and aim for 3 sets.
Get your cardio going and work your leg muscles, core, shoulders and arms as you stand with your feet shoulder width apart and then jump.
The aim is to land after turning 180°. You then repeat staying within the same circle at all times.
You can also try:
- Jumping jacks
- Short sprints
- Jumping rope
The important thing to remember is that you need balance between your compound exercises. If you focus on your legs today, then focus on your upper body tomorrow. Remember to give yourself 48 hours of rest before working the same muscle group again.
This means alternating exercises or simply exercising every other day. Before long you’ll find that you can breeze through the Old School Muscle Program and you’ll be joining the FF30X in search of something more challenging. That’s definitely a good thing!
Of course, you do need to take a look at what you’re eating; no amount of exercise can compensate for a bad diet.
Getting into shape really does feel great. It’s completely possible with a full body workout at home, but a little support from the FF30X and aiming to complete the Old School Muscle Program will help to inspire you and keep you going.
You’ll be amazed at the transformation you can achieve.
Your new friend & health coach,
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on tips for starting a full body workout at home.