The Perfect Home Workout
Working out at home doesn’t mean you have to sacrifice progress. And just because you don’t go to a gym doesn’t mean you can’t get eye-popping results. With proper programming and hard work, you can still accomplish your goal of building muscle. This full-body workout plan will keep you progressing from your living room.
This home workout will consist of two full-body workouts (FB1 & FB2) alternating throughout the week. A sample schedule would be:
WEEK 1
Monday-FB1
Tuesday-Rest
Wednesday-FB2
Thursday-Rest
Friday-FB1
Sat/Sun-Rest
WEEK 2
Monday-FB2
Tuesday-Rest
Wednesday-FB1
Thursday-Rest
Friday-FB2
Sat/Sun-Rest
The exercises included in each movement should be done as a 3-exercise superset (meaning done back-to-back-to-back), and for 30-60 seconds per exercise. These workouts should be intense and take you less than an hour to complete. Let’s get after it!
Full Body #1
3 Rounds/30-60 seconds per exercise
SQUAT
- 1 ½ Squat
- Squat Hold
- Jump Squat
PUSH
- Diamond Pushup
- T-Pushup
- Incline Pushup
HINGE
- Hip Thrust
- Glute Bridge
- Split Jumps
PULL
- Y, T, W’s
- Pullups
- Isometric Row Contractions
CORE
- Reverse Crunch
- Side Plank
- Half-Crunch
Full Body #2
3 Rounds/30-60 seconds per exercise
SQUAT
- Rear Foot Elevated Split Squat
- Walking Lunge
- Squat
PUSH
- Decline Pushup
- Pushup
- Incline Pushup
HINGE
- Slick Floor Hamstring Curl
- Marching Glute Bridge
- Skaters
PULL
- Chin-up
- Supermans
- Body-saw Plank
CORE
- Bear Crawl
- High Plank
- Bicycles
No gear doesn’t mean no results. We can challenge ourselves immensely with just our bodyweight. Stick to this program for 6 weeks and change your body!
Kevin is a former collegiate baseball player turned Personal Trainer and Fitness Consultant to a global corporate wellness company. He is passionate about fitness and the importance of a holistic relationship with health/wellness. He loves anything outdoors, a good cup of coffee, and chasing his hyperactive 3-year old (all of which oddly correlate with each other). To learn more, reach out to him at [email protected]
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The Perfect Home Workout
Working out at home doesn’t mean you have to sacrifice progress. And just because you don’t go to a gym doesn’t mean you can’t get eye-popping results. With proper programming and hard work, you can still accomplish your goal of building muscle. This full-body workout plan will keep you progressing from your living room.
This home workout will consist of two full-body workouts (FB1 & FB2) alternating throughout the week. A sample schedule would be:
WEEK 1
Monday-FB1
Tuesday-Rest
Wednesday-FB2
Thursday-Rest
Friday-FB1
Sat/Sun-Rest
WEEK 2
Monday-FB2
Tuesday-Rest
Wednesday-FB1
Thursday-Rest
Friday-FB2
Sat/Sun-Rest
The exercises included in each movement should be done as a 3-exercise superset (meaning done back-to-back-to-back), and for 30-60 seconds per exercise. These workouts should be intense and take you less than an hour to complete. Let’s get after it!
Full Body #1
3 Rounds/30-60 seconds per exercise
SQUAT
- 1 ½ Squat
- Squat Hold
- Jump Squat
PUSH
- Diamond Pushup
- T-Pushup
- Incline Pushup
HINGE
- Hip Thrust
- Glute Bridge
- Split Jumps
PULL
- Y, T, W’s
- Pullups
- Isometric Row Contractions
CORE
- Reverse Crunch
- Side Plank
- Half-Crunch
Full Body #2
3 Rounds/30-60 seconds per exercise
SQUAT
- Rear Foot Elevated Split Squat
- Walking Lunge
- Squat
PUSH
- Decline Pushup
- Pushup
- Incline Pushup
HINGE
- Slick Floor Hamstring Curl
- Marching Glute Bridge
- Skaters
PULL
- Chin-up
- Supermans
- Body-saw Plank
CORE
- Bear Crawl
- High Plank
- Bicycles
No gear doesn’t mean no results. We can challenge ourselves immensely with just our bodyweight. Stick to this program for 6 weeks and change your body!
Kevin is a former collegiate baseball player turned Personal Trainer and Fitness Consultant to a global corporate wellness company. He is passionate about fitness and the importance of a holistic relationship with health/wellness. He loves anything outdoors, a good cup of coffee, and chasing his hyperactive 3-year old (all of which oddly correlate with each other). To learn more, reach out to him at [email protected]