Full Body 01

Home workout.

Level: Beginner.

Time: 30-35 min.

Equipment: a mat, a pair of dumbbells, a loop band and a bench. You can substitute the equipment with the following: a pair of panties as the resistance band, a couple of water bottles or cans as weights, and a table or chair as a bench. Please make sure they are safe to use as they are not the optimal gym equipment. You don’t want to get hurt.

The workout

This workout is part of a suggested routine. To benefit the most from it I advise you follow the suggested routine. Click here to the full routine.


Complete the exercises in circuit 1 & 2 without rest between them as many times as possible for the given amount of time (once you finished the whole circuit continue immediately to the next exercise without any rest, until the time stops). Take 90 seconds rest and repeat again for the same amount of time.

Week 1: 10 min X 2 (rest 90 sec).

Week 2: 10.5 min X 2 (rest 90 sec).

Week 3: 11 min X 2 (rest 90 sec).

Week 4: 10 min X 2 (rest 90 sec).

Circuit 1:

A1 -Squat X 15 reps.

 
squat 1.jpg
squat 2.jpg
 

A2 - Push up X 12 reps.

 
push up 2.jpg
push up 1.jpg
 

A3 - Plank hold for 20 sec.

 
plank.jpg
 

Circuit 2:

B1 - RDL - Romanian dead lift (weighted or banded) X 12 reps.

 
RDL 2.jpg
RDL 1.jpg
 

B2 - Bent over reverse fly (weighted) X 15 reps.

 
reverse fly 1.jpg
reverse fly 2.jpg
 

B3 - Side plank hold for 20 sec each side.

 
 
side plank.jpg
 

Complete the exercises in circuit 3 without rest between them for the given amount of sets. Take 30 seconds rest between sets.

Week 1: 3 sets (rest 30 sec).

Week 2: 4 sets (rest 30 sec).

Week 3: 5 sets (rest 30 sec).

Week 4: 3 sets (rest 30 sec).

Circuit 3:

C1 - Glute bridge with band X 20 reps.

 
glute bridge 1.jpg
glute bridge 2.jpg
 

C2 - Side clams with band X 15 reps each side.

 
side clam 2.jpg
side clam 1.jpg
 

Hiit:

Choose and kind of activity between: Jumping jacks, sprints, biking or skipping.

Do 15 seconds all out and 45 seconds rest for the given amount of times.

Week 1: 3 times.

Week 2: 3 times.

Week 3: 4 times.

Week 4 : 3 times.

workout, full bodysmadi sade