Posted by: Richard McIlwaine

Full-body Home Workout

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Full-body Home Workout

Make sure that you are seated before reading on, because what I am about to say may come as a shock to the system. Not every training session needs to take place in a gym. There, I said it. Don't misunderstand me, there is no better environment for shifting some serious iron than in a nitty gritty powerlifters' gym, but for the vast majority of people, there are alternatives for when going to the gym is simply not an option, such as this global pandemic we are all currently living through.

Do not lose hope though, because it is exactly in times like these when bodyweight exercises a.k.a calisthenics are called upon to get the job done and when done correctly, you should feel like Rocky did when he clambered his way up that snow-covered mountain peak during his preparation for his fight with Drago. Essentially, you should be exhausted!

Below is one of my favourite home-training routines, it does not require any equipment, only a little bit of space. It is a whole-body home workout routine which is suitable for novices and intermediates alike, although feel free to alter or switch exercises if you desire, to increase or reduce the difficulty. Either way, all exercises should be performed at a high intensity.

In the routine below, there are 8 exercises, split into 4 pairs. Perform each pair as a superset (back-to-back), and do each move for 30 seconds at high intensity with no rest in-between. Once you have performed the 2 moves, rest for 20-30 seconds (the shorter the rest the greater the intensity) and repeat 2 more times. So in effect, each superset is performed 3 times. Then proceed through the rest of the routine in the same manner.


Routine

  • Tuck-jumps
  • Press-ups or if you can't do a full press-up, simply do it on your knees.
gif of woman demonstrating box jumps exercise at home
fitness girl woman performing push ups, press ups, home exercise routine.
  • Squats
  • Mountain climbers
girl woman performing bodyweight squat exercise home gym
girl woman performing mountain climber exercise home training
  • Burpees
  • Bicycle crunches
gif of man demonstrating burpees all body exercise at home
gif of woman demonstrating bicycle ab crunch exercise at home
  • Tricep dips (will require a step, bench or chair)
  • Plank
woman girl performing bodyweight tricep dips home exercise
man doing plank exercise core abs home routine

(Approximate time to complete = 16-18 minutes)

When you successfully complete this workout, pat yourself on the back and treat yourself to an ice cold glass of post-workout protein shake!


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Full-body Home Workout

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  • Tuck-jumps
  • Press-ups or if you can't do a full press-up, simply do it on your knees.
gif of woman demonstrating box jumps exercise at home
fitness girl woman performing push ups, press ups, home exercise routine.
  • Squats
  • Mountain climbers
girl woman performing bodyweight squat exercise home gym
girl woman performing mountain climber exercise home training
  • Burpees
  • Bicycle crunches
gif of man demonstrating burpees all body exercise at home
gif of woman demonstrating bicycle ab crunch exercise at home
  • Tricep dips (will require a step, bench or chair)
  • Plank
woman girl performing bodyweight tricep dips home exercise
man doing plank exercise core abs home routine

(Approximate time to complete = 16-18 minutes)

When you successfully complete this workout, pat yourself on the back and treat yourself to an ice cold glass of post-workout protein shake!