Full Body Workout at Home - With Pictures
How it Works:
Perform each exercise for 12 to 16 repetitions with enough weight that you can ONLY complete the desired number of repetitions. If you're a beginner, start with one set and add a set after two weeks or so. If you're an intermediate exerciser, do two sets of each exercise with 30-45 seconds of rest in between sets. If you're advanced, do three sets of each exercise, with 30-45 seconds of rest. Warm up for at least 5 to 10 minutes before starting your weight training workout.
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Workout 1 |
Workout 2 |
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| Chest/Bench Press (Chest) |
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Chest Flyes (Chest) |
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| Push Ups (Chest) |
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Push Ups on Knees (Chest) |
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| Military Press (Shoulders) |
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Front Raises (Shoulders) |
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| Lateral Raise (Shoulders) |
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Dumbbell Military
Press (Shoulders) |
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| Barbell Row (Back) |
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Shoulder Shrugs (Back/Shoulders) |
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| Back Extension (Back) |
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Reverse Flyes (Back) |
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| Hammer Curls (Biceps) |
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Bicep Curls (Biceps) |
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| Kickbacks (Triceps) |
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Tricep Dips (Triceps) |
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| Deadlifts (glutes, hamstrings) |  |
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Plie Squat (quads, inner thighs) |  |
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| Static Lunge (quads, hamstrings, glutes) |  |
Leg lifts with ankle weights (glutes, hamstrings) |  |
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| Squat (quads, hamstrings, glutes) |  |
Outer Thigh Leg Lifts with ankle weights (not shown) | ||||
| Calf Raises | (not shown) | Calf Raises | (not shown) | |||
| Ab Exercises | Inner Thigh Leg Lift with ankle weights |  |
**Make sure you stretch each muscle group either between your sets or after your workout.
Pictures property of Paige Waehner
