Full Body Workout at Home

How to Full Body Workout?

An exercise regimen that works every major muscle group in one session is called a full-body workout. This is an example of a full-body exercise program that you can follow. Always remember to warm up before working exercise and to stretch and cool down afterward.

Warm-up:

5–10 minutes of mild aerobic exercise (jumping jacks, cycling, jogging)

dynamic stretches (torso twists, arm circles, and leg swings)

Whole-Body Exercise:

Squats

Ensure that your feet are shoulder-width apart.

As though you were sitting into a chair, lower your body by bending your knees and pushing your hips back.

Maintain an upright posture with your back straight.

Reduce your body weight until your thighs are in line with the floor.

Put some pressure on your heels to get back to your starting position.

Try to complete 3 sets of 10-12 repetitions.

Daily Fitness Work Out

Push-Ups

Place your hands shoulder-width apart and begin in the plank posture.

Bring your torso down until your chest almost touches the ground.

Keep your back straight and your core active.

Return to the starting position by pushing up.

You can perform push-ups on your knees if standard push-ups are too difficult for you.

3 sets of 8-12 repetitions should be the goal.

Rows, Pull-Ups, and Assisted Pull-Ups

Use an overhand grip to perform pull-ups if you have access to a pull-up bar.

If pull-ups are beyond your capabilities, try aided pull-ups with a resistance band or inverted rows with a barbell in a rack or a TRX suspension trainer.

Try to complete 3 sets of 6-10 repetitions.

Deadlifting

Hold a barbell or dumbbells in front of your thighs while standing with your feet hip-width apart.

With your back straight, hinge at the hips and bring the weights down to the floor.

The weights should be kept near your body.

To get back to the beginning posture, contract your hamstrings and glutes.

Get 3 sets of 8-10 repetitions.

Shoulder Press with a Dumbbell

With your feet shoulder-width apart and dumbbells at shoulder height, either stand or sit on a bench with back support.

Raise the dumbbells to your shoulders and extend your arms completely.

Dumbbells should be lowered to shoulder height.

Three sets of 8-12 repetitions should be the goal.

Plank

With your toes on the ground and your elbows exactly beneath your shoulders, begin in the plank position.

Engage your core muscles and maintain a straight body alignment from head to heels.

Hold for a duration of 30 to 60 seconds.

Try to get 3 sets.

Cool Down:

5–10 minutes of mild aerobic exercise (cycling, walking)

stretches that are static and target all main muscle groups

Always remember to listen to your body and modify the weights and reps based on your level of fitness. To avoid injury, you must always perform exercises with appropriate form.

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