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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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I love workouts with no equipment! So much easier to commit to it and actually follow through with it!
Now more than ever we need to not let ourselves fall into bad habits!
Love this workout! Great for those of us with little to no equipment at home. Thanks!
I’m so glad you like it Kinzy! You’re welcome!
This is just what I need right now! I usually get out for a daily run but all that has gone out the window right now with everybody home and so much more going on. This is something manageable I can do right at home! Love that! Plus, I don’t need to buy any new equipment which is always great.
Cendu, be sure to check out my workouts archive for more at-home bodyweight workouts!
These are perfect for me since I don’t have all the traditional workout equipment. thank you!!!
Tiffany, that’s exactly the idea! I will do something like this if I don’t feel like using the weights!
Great workout plan. I need all the help I can get now that I’m locked inside for the time being.
Coralyn, I’ve got a few more in my workouts archive if you’re interested!
I miss the gym (and the gym’s child care) sooo much right now. I’ll have to try this at home workout, it looks great.
Audrey, we built up our garage gym so we don’t have to go back to the gym. We just need a few more 45 lb plates and an additional barbell and we are good to go!
I might see if I can get my husband to try this with me this week. We’ve both recently recommitted to exercise.
Jen, my boyfriend, and I do all kinds of bodyweight workouts at home!
Great total body workout! Thanks for sharing different rep quantities for beginner vs more advance! I’m all about home workouts!
Amy, I’ve found that different people are at different levels. Having the options are helpful as I have to change the reps for different movements myself.
Thanks for the workouts! Being home so much now I am always looking for suggestions.
Thanks for sharing!