Full Body Workout at Home
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.
|
Workout 1 |
Reps/Sets |
Workout 2 |
Reps/Sets | |
| Chest/Bench Press (Chest) |
Do not let arms go below chest level; keep knuckles to ceiling | Chest Flyes (Chest) |
Elbows bent (like you're hugging a tree). Don't let arms drop below shoulder. | |
| Push Ups (Chest) |
Keep hands under shoulders, abs in tight! | Push Ups on Knees (Chest) |
Abs in tight; don't sag in the middle! | |
| Military Press (Shoulders) |
Keep weights a little in front of head. | Front Raises (Shoulders) |
Use lighter weights here; don't lift higher than shoulder | |
| Lateral Raise (Shoulders) |
Keep elbows slightly bent, wrists straight. | Dumbbell Military
Press (Shoulders) |
Keep abs in. When lower weights, don't go below shoulder level (arms should look like a goal post). | |
| Barbell Row (Back) |
Position hands slightly wider than shoulders. The lower you go, the more you work your back. | Shoulder Shrugs (Back/Shoulders) |
Don't circle your shoulders; simply lift straight up, straight down. | |
| Back Extension (Back) |
Don't hyper-extend here! | Reverse Flyes (Back) |
Use lighter weights here. Lead with the elbows and wrists straight. | |
| Hammer Curls (Biceps) |
Palms face in. Don't swing; lift slowly. | Bicep Curls (Biceps) |
Don't swing! Go slowly and don't move elbows at all. | |
| Kickbacks (Triceps) |
Elbow should not move at all. | Tricep Dips (Triceps) |
Stop at shoulder level; watch your wrists here! | |
| Deadlifts (glutes, hamstrings) | Keep back flat and abs in the whole time!! | Plie Squat (quads, inner thighs) | Feet wide, toes at an angle. Make sure knee and toe stay in alignment. | |
| Static Lunge (quads, hamstrings, glutes) | Do not let knee drift over toe. Keep both knees at 90 degree angles. | Hip flexion with ankle weights (glutes, hamstrings) | Squeeze butt at top of the motion! Leg straight. | |
| Squat (quads, hamstrings, glutes) | Do not let knees go over toes. Keep back flat, abs in! | Outer Thigh Leg Lifts with ankle weights | Don't go too high and don't relax at the bottom. | |
| Calf Raises | Go as high as you can! | Calf Raises | On your toes! | |
| Crunches | Back flat and pressing against the floor. Don't pull on neck! | Inner Thigh Leg Lift with ankle weights | Lift leg as high as you can, keeping foot flexed and straight. |
**Make sure you stretch each muscle group either between your sets or after your workout.
Pictures property of Paige Waehner
