October 30, 2016

Quick Full Body At Home Workout

This workout is designed to work all your major muscle groups without any equipment and minimal space requirements. Depending on how you put it together, this could be done in as little as 15 minutes and is a very effective way to build endurance and strength. The video is at the bottom of this page.

There are many modifications explained in the video. No matter what your level of fitness is, anyone who can stand and walk around, can do this workout. So, no excuses ?

If you can’t do one of the exercises for whatever reason, skip it! There is no reason not to substitute something else in, or do the rest of the movements that you can complete.

I recommend doing this routine as a “drop set,” which means you start with 20 or 25 reps of everything (moving from one exercise to the next, as a circuit) and then do it again dropping the reps by 5 each round. For example, 25 squats, 25 plank knee in’s, 25 double knee taps, etc. Then, 20 squats, 20 plank knee in’s, 20 double knee taps, etc. Then, 15 squats, 15 plank knee in’s, 15 double knee taps etc. Now you get the point!

OR you can put this together in a few other easy ways. Here are some ideas:

  • Timed sets. Do each exercise for 30, 45 or 60 seconds. Move on to the next exercise. Do 2-5 sets this way.
  • Do 12-15 reps of all exercises. Do 2-5 sets.

Here are the exercises in the video. Modifications will be the indented numbers underneath the main exercise:

  1. Squat knee up
    1. Regular squat at less depth (don’t go as low with your butt)
    2. Sit in a chair and stand up. Keep your chest up and look straight ahead.
  2. Plank knee in
    1. Plank off a coffee table and hold with or without movement.
  3. Double knee tap
    1. Plank from your forearms and take a quick rest when you tap your knees down to the ground. Try to hold the plank at the top of a count of 5.
  4. Jumping jacks
    1. Modified as shown in video
  5. Side lunge
    1. Smaller step out and do a squat using equal weight in both legs. It’s called a step out squat.
  6. Pushup
    1. Do on your knees and/or off a coffee table or bottom stair step.
  7. Side plank leg lift
    1. Hold side plank without movement. Keep top leg straight. Body in one straight line.


Did you do this workout? How did it go and how did you put it together? Comment below and share with other readers 🙂



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