At-Home Full Body Workout Routine (No Equipment Necessary)

At-Home Full Body Workout Routine (No Equipment Necessary)

Get your whole body moving with this full-body workout routine that you can do from anywhere, no equipment needed. All you have to do is lace on your workout shoes and get started. Here’s how it goes.


Start With A Light Cardio Warmup

As with all of your workout routines, you need to begin with about 5 minutes of cardio. For this full-body workout, your cardio warmup will serve to get the blood flowing to all of your extremities.


Here’s what to do (10 exercises, 30 seconds each):


  1. Lateral Steps: Alternating sides, step into a side lunge as you raise your arms in rhythm with the movement of your feet. Pull your arms back behind you, elbows bent, as you transition from one leg to the other.
  2. Slow Kicks: Rock gently from one foot to the other as you slowly lift one leg up, “kicking” your toe towards your bottom. Alternate legs, keeping an easy rhythm.
  3. High Knees: Stand up straight with legs hip-width apart and arms straight up towards the sky. Raise one leg high in front of you, knee bent at a 90-degree angle. As you bring your knee up, pull your arms down, bending your elbows and bringing them to either side of your lifted knee. Lower your leg back to the floor with control and repeat for the other side.
  4. Arm Swings: As you step from side to side, bring your arms across your body so that they loosely swing, yet remain in your control. Press them back behind you and bring them crossed over your chest again, keeping them straight the whole time.
  5. Torso Twists: Clasping your hands together, move your arms to one side and then around to the other, pressing the shoulder back. As you do so, lift your opposite knee high towards the sky.
  6. Jog In Place: Jog lightly in place to get your blood flowing. If you want to make things harder, go with butt kicks instead.
  7. Squats: Go with basic squats for 30 seconds, making sure to keep your knees behind your feet and getting very low, as deep as you can, as if you’re about to sit in a chair.
  8. Front Kicks: Put your arms in boxing position, high in front of your face, and then alternate as you kick one leg out in front of you and then the other.
  9. Boxer Shuffle: Letting your arms lower to your sides a bit, the boxer shuffle gets you jumping around light on your feet. Turn just slightly to the side as you alternate from left to right, keeping your body loose.
  10. Cross Toe Touches: Make your feet just slightly wider than hip width apart and keep your arms straight as you bend over, touching right hand to left foot and vice versa.


The Workout Routine

This routine is indented to be done three times per week with one day in between each workout. Your level will determine how many sets you do, but we advise between 3 and 5.


Here are your moves:


  1. Walking Push-Ups: Start with a move that will work your whole body. Stand with your feet hip width apart and bend over, touching the floor and walking out on your palms. Get into proper push-up position, do a push-up, and then walk back and stand again, reaching your arms to the ceiling. Repeat 8 times.
  2. Pistol Squats: With your arms and one leg straight out in front of you, squat down and raise yourself again. Repeat 12 times on each side to work your lower body and improve your balance.
  3. Crunch Kicks: Lay down and get your upper body off the ground by resting on your elbows, looking towards your toes. Keep your back straight with your abs engaged. Lift your legs up into tabletop position, bringing your knees to your chest, and then straighten your legs out while lifting your toes towards the sky. Repeat 12 times.
  4. Raised Leg Bridges: Laying flat on your back, arms out to your side, bend your knees with your feet flat on the floor. Lift one leg up and straighten it, toe pointed. Enter the bridge position, lifting your lower body off the mat as high as you can and then lowering again. Repeat 12 times on each side.
  5. Popup Tripods: Squat down with your knees and feet together, palms on the floor and back straight. Keeping your hands on the floor, straighten your legs and raise your back towards the ceiling. Repeat 12 times.
  6. Thigh Taps: Get into plank position and hold, lifting one hand off the floor with control and reaching back to tap your thigh. Alternate sides, completing 12 reps for each arm.


Give it a go and share how you feel afterwards in the comments...

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