The gym is too busy right now? try this at home- full body workout!
Let’s face it: the gym can be a madhouse at the start of the year, which is amazing for the people who are getting after their new year goals. If it’s too busy for you right now that doesn’t mean you have to skip your workout.
In fact, you can get a great full-body workout without leaving your home — nothing fancy required! Whether you're avoiding the gym hustle or simply prefer the convenience of working out at home, this full-body workout will help you build strength and feel great. Sometimes, it may be hard working out at homey yourself but my pro tip is to put on great music!
I always tell my clients that have a treadmill to start with a 10-15 minute walk before the warmup. I am making this is an easier workout on purpose, but you can always make it harder by increasing the weight or adding in tempo (like adding in a pause at the bottom of a squat).
Warmup:
Hip Mobility: Hip 90/90s with rotation x8 each side
Half kneeling hip rock to hamstring mobilization x8 each side
Handcuff with rotations x5
Side lying adductor lifts x8
Squat jumps x5
Workout:
These first two exercises are superset (one after the other) then rest for a minute in between each.
Do this for a total of 4 rounds of 5-6 reps.
Squats
Incline push ups (think elbows at a 45 degree angle)
Again, do this for a total of 4 rounds of 5-6 reps, then move on to:
3. Reverse lunges
4. One arm DB rows
Do this for a total of 3 rounds of 8 reps.
5. Side plank hold x 15 seconds
6. Incline bench Y raises (you don’t need much weight here) x10 reps
If you want to add in more you can add in areas you want to work on, the most wanted I usually see are triceps and glutes. In that case:
7. Skull crushers x8-12 reps
8. Banded hip thrusts or banded glute bridges x15-20 reps
Done! If you do this workout, please listen to your body if you are feeling pain (I always tell my clients not to push through pain!).