fbpx

Blog

A Balanced Full Body Workout to Try At Home

05/18/2020
By Soji James, CPT, CSCS

A full body workout at home will elevate your mood. It will also give you the energy to stay focused and happy. Keeping physically fit will boost your mental health and your immune system while you burn all those calories you’re eating. Follow me as I take you on a virtual tour with this at-home, whole body workout.

20 Minute Full Body Workout (No Equipment) – BullyJuice

Workouts for Energy

When planning the perfect at-home workout, it is important to keep it balanced. You want to include strength, cardio, mobility, and breathing exercises to cover all of your bases. When I can’t go out, I like to add in an extra cardio workout at home. After a good heart-pounding session, I feel like I’ve been jogging in the park, and it drains all my restless energy away.

Space is a premium in my home, so I’ve learned how to use some really compact equipment. I take the Lifeline Jungle Gym XT with me on trips so I never have to miss a workout. It’s so light and compact that it fits easily in my baggage, and all I need to use it is a door frame! It’s the perfect way to use bodyweight exercises instead of dumbbells or machines. This tool is also good for at-home workouts. It weighs in at three pounds and rolls up to the same size as an umbrella, so I keep it in my sock drawer.

There is one piece of heavy equipment I keep around as an indulgence. I love my Powerblock adjustable kettlebell. It makes a great supplement to my at-home strength training routines, and I feel so good the day after I use it. Everybody should have at least one guilty pleasure, and I’m proud to say mine is worth every pound.

Staying in shape is a lifestyle choice I take seriously. I like to change up my routines on a regular basis to keep things fresh and interesting. Trying new workouts also helps me maximize my gains because my muscles get used to an old routine after a few weeks.

A Full Body Workout At Home Will Keep You Balanced, Healthy, and Happy

Here is my new twelve-part full-body workout to do at home:

1. Jumping Jacks:

  • To do jumping jacks, stand with your feet together and your hands at your sides.
  • Jump and extend your arms and legs to make an “X” and clap your hands over your head. 
  • Jump again and return to the starting position. 
  • Do two sets of twenty-five.
Couple doing jumping jacks to start their full body workout at home.
Jumping Jacks Formation (Image Source: Shutterstock)

2. Inchworms:

  • Stand with your feet together and your hands at your sides. 
  • Bend at the hip and place your hands on the floor. Only bend your knees as much as necessary to touch the floor.
  • Walk your hands until they are directly under your shoulders. Your palms should be flat on the floor and shoulder-width apart, and your core should be engaged.
  • Tap first your right hand, and then your left hand, to the opposite shoulder.
    Walk your hands to your feet and return to the starting position.    
  • Do two sets of five reps each.

3. Squat Jumps:

  • Stand with your feet a little more than shoulder-width apart, toes turned slightly inward.
  • Bend your knees into a squatting position until your thighs are parallel with the floor. Do not let your knees extend beyond your toes. 
  • Jump as high as you can, arms extended over your head. 
  • Land and return to starting position. 
  • Do three sets of twenty squat jumps each for a thorough workout of your lower body.
Side view image of fit young woman doing a box jump exercise
Squat Jump Formation (Image Source: Shutterstock)

4. Push-ups:

  • Lay face down on a mat with your arms bent and hands directly under your shoulders. 
  • Tighten your abs and push up from the floor until your arms are fully extended. Keep your body in a rigid, straight line. 
  • Lower yourself back down but do not let your body touch the floor. Maintain a rigid form. 
  • Do two sets of ten.

5. Burpees:

  • Starting in a standing position, sink into a squat.
  • Instead of jumping, place your hands on the mat and kick your feet out into a plank position. 
  • Do a push-up.
  • Jump your feet back into the lowered squat position. 
  • Jump as high as you can. 
  • Do three sets of ten.

6. High Knees:

  • Stand up straight in a neutral position, feet about as wide as your hips.
  • Raise your right knee toward your chest in a fast motion, and then place your foot back on the ground. 
  • Repeat with the left knee.
  • Do two sets of twenty-five.
Energetic afro man doing fitness exercise, lifting leg and waving arm, free space
High Knees Formation (Image Source: Shutterstock)

7. Mountain Climbers:

  • Get in the push-up position described above. 
  • Lift your right foot and, with your knee extended to the side, raise it toward your chest in a climbing motion and then return it to the starting position. 
  • Repeat this workout with the left foot. 
  • Do two sets of twenty-five.

8. Sit-ups:

  • Lie on a mat on your back. Bend your knees until your feet can rest flat on the floor. 
  • Put your fingers behind your ears with your elbows pointing out to each side. Do not use your arms to assist you in this exercise. 
  • Tighten your abs and maintain this form while you sit up toward your knees. Keep your neck and head straight. 
  • Return to the starting position, maintaining form. 
  • Do three sets of twenty.
Side portrait of a young Afro man exercising on the beach doing sit ups.
Sit-Ups Formation (Image Source: Shutterstock)

9. One-Minute Plank:

  • Assume the pushup position and hold for one minute, maintaining a rigid form. 
  • Repeat this plank workout twice.

10. Jump Lunges:

  • Stand up straight with both feet firmly planted on the mat, one foot a full step in front of the other.  
  • Bend your knees and sink toward the mat until your back knee is just above the mat. 
  • Jump up and switch your legs’ positions in midair, landing in the starting position with your legs reversed. 
  • Land on your feet and sink until your back knee is just above the ground. 
  • Do three sets of ten to complete a full workout.
Sporty asian man doing jump lunges.
Jump Lunges Formation (Image Source: Shutterstock)

11. Flutter Kicks:

  • Lay on your back on the mat with your legs extended. 
  • Point your toes and raise your legs from the mat, keeping your core tight. 
  • Rapidly flutter your legs up and down, about eight inches for thirty seconds. 
  • Repeat twice.

12. Deep Breathing:

  • Sit or stand in a comfortable pose.
  • Inhale slowly through the nose, filling the belly completely.
  • Pause for a moment before exhaling slowly. 
  • Maintain a comfortable rhythm, breathing like this for five minutes.

Keep Your Body Balanced with a Full Body Workout at Home

Staying at home doesn’t have to get in the way of a good workout. When you can’t hit the gym, it’s important to remember to follow a balanced exercise routine that covers strength, mobility training, cardio, and breathing. With a little effort, you can still get a full body workout at home.

When I include a good workout with other stress reducers, it helps me stay at the top of my game. I enjoy meditation at home and try to do a session with my Meditation with Muse headband every day. The guided meditations take me so deep that when I come up I feel like I just took a vacation!

How much do you exercise when you are at home? Try this full body, at-home workout today and see how much it can help your mental and physical health. Additionally, download one of our free at home workout plans.

Facebook Comments

FOLLOW US
ON INSTAGRAM

@1AND1LIFE

a
b