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Full Body At Home Workout– Workout of the Week

Here’s the next installment of the “Workout of the Week”. This week’s workout is a no-equipment full-body at-home workout. There are 7 different exercises with 2 different rep ranges, one for beginners and one for the more advanced.

Basic Principles

Being stuck at home because of this quarantine has us all off our normal routines. Here’s a great workout you can do at home in your living room! Find all my workouts here.

Since there isn’t any equipment involved this workout can be done anywhere.

Focus on GOOD form here. You are only cheating yourself if you skimp on your form. This is YOUR workout. You only get out what you put in. Focus on your technique. And this is a rep workout. DO what you can to get the number of reps in. If it says 20 reps do what you can to get them all in. Make it 2 sets of 10 or 4 sets of 5 if needed.

Make sure you have clear floor space. Wear clothes that you can move quickly and easily in.

The use of a yoga mat may also help. Here is a link to one of my favorites. Make sure you’ve got a good pair of sneakers with good support as well.

The Moves

These moves are fairly basic but here is a rundown just in case you’re unsure how to do something.

• Push-ups – We all know these too. Make sure you keep your back flat and bend your elbows at least to parallel. Knee push-ups are ok if you can’t do a full push-up yet.
• Jump Squats with a Turn – same as a squat but jump up explosively from the bottom position. While in the air turn so you are facing the opposite direction.
• Alternating Lunges – Stand tall with your feet hip-distance apart. Take a large step forward and lower your body toward the floor until both legs are bent at a 90-degree angle. Push off the front leg to rise back up. Repeat on the other side.
• Sit-ups – Lie on your back. Bend your legs and place your feet on the ground. Cross your hands over your chest or place them behind your head for support (without pulling on your neck). Curl your upper body all the way up toward your knees. Exhale as you lift. Lower yourself down and inhale as go.
• Dips (bench) – Sit down on a bench with your hands next to your thighs. Walk your feet out and extend your legs lifting your butt off the bench with extended arms. Hinging at the elbow lower your body until your elbows are at least 90 degrees. You can go lower if you want.
• Plank with reach – Begin in an elbow plank with your feet slightly wider than your hips. Reach your right arm out and lift your left leg simultaneously for a second. Lower them and repeat with your left arm and right leg. Be sure to keep your body straight through the plank so your abs do the work.
• Jump Rope – If you don’t have a jump rope you can pretend jump rope for the same benefit!

The Workout

Each movement will be done for the prescribed amount of reps.

Full Body No Equipment Workout

Pick either the Beginner or the Advanced reps and do ALL of the reps.

Push-Ups – Beginner 25 Advanced 50

Jump Squat with turn – Beginner 30 Advanced 50

Alternating Lunges – Beginner 20 Advanced 50

Sit-Ups – Beginner 30 Advanced 100

Dips – Beginner 30 Advanced 60

Plank with Reach – Beginner 2 minutes Advanced 5 minutes

Jump Rope – Beginner 2 minutes Advanced 5 minutes

I hope you enjoyed this week’s workout of the week. Please leave a comment and let me know what you think or if you’ve tried it.

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