At Home Full Body Workout

Here’s a quick 30-40 minute workout that can be completed from the comfort of your home! The workout is written with the assumption that you have all the equipment needed BUT I have included exercise notes at the bottom for ways to modify if you do not have any equipment. Get creative with this and see what items in your house you can use! Enjoy and let me know what you think :)

Warm up (5 minutes):

- 30 sec. jumping jacks/30 sec. body weight squats

- 30 sec. jumping jacks/30 sec. body weight reverse lunges

- 30 sec. jumping jacks/30 sec. body weight hip hinges

- 30 sec. jumping jacks/30 sec. body weight squats

- 30 sec. jumping jacks/30 sec. body weight reverse lunges

Circuit 1 Lower Body - complete 3 rounds (equipment: db & bench)

- bench crossovers* x 6 each

- reach downs* x 6 each

- split squats* x 6 each

- weighted pulsing squats x 12

Circuit 2 Upper Body - complete 3 rounds (equipment: db*)

- curl to press x 10

- tricep kickback x 10

- reverse fly x 10

- low row x 10

Core Finisher - complete 3 rounds (equipment: optional db*)

- weighted single leg toe reach with crunch x 12 each side

- mountain climber x 16

- weighted side plank reach and rotate x 12 each side

Optional Cardio

- 1 mile under 10 minutes or as fast as you can

- 5 rounds: 1 min. hard run/1 min. recovery jog or walk

- 1 mile under 10 minutes or as fast as you can

WORKOUT NOTES:

- bench crossovers: if you do not have a bench or steady chair, use the bottom step and just reach your leg down to the side without ever letting your foot rest on the floor. keep tension in leg planted on the step (double the rep count!)

- reach downs: use bottom step and hold for 3 seconds with foot 1/2 inch from the ground

- split squats: elevate back leg on a chair or step

- all lower body exercises can be completed body weight or with the dumbbell replacement options below!

- upper body db option: if you do not have dumbbells at home you can use cans, exercise bands, water jugs, bags of rice/beans, laundry detergent containers, etc.. get creative!!

- core exercises can be completed body weight