This is by far my favorite workout from home because I hit all the body muscle in a really short time and I can repeat this as many times as I want. This is a really good workout if you are a busy person, lazy or just want to train all your muscle in a single day. This workout plan will perform one single and repeated set for each exercise without break, for example; will start with 15 reps of squat jump than quickly jump in 15 reps of push-up to plank and so on, without rest between sets. This is similar to Plan 2 that I showed you in previous post, but this time we will use a dumbbell set, resistance band or any weight we can find to help us improve our performance.
Full Body Workout
Exercise 1: Squat
I think we all know what a squat is and how to perform, in case you are not from Earth and have no idea what I am talking about check previous post for explanation or look at the previous animation. Basically is is same movement only that this time we will hold a dumbbell between our palms and close to the chest, or we can use one dumbell for each side for better indurance.
Muscle worked: the quads, glutes, hamstrings, calves, abductors, adductors, spinal erectors, and lats.
Exercise 2: Push-up to plank
After performing a set of 15x push-ups, return to the final position and hold a plank. You should be pushing through your heels so your calves are lengthened and rolling your shoulders down your back so you’re not overengaging your trap muscles.
Muscle worked: Chest, shoulders, back, arms, core, quads, glutes, hamstrings.
Exercise 3: Mountain climbers
You start off in the standard push up position. To perform a mountain climber, pull your knees up to your chest, one at a time, in quick succession. You want to keep your body in a push up position all the way through the exercise, so don’t bob your hips up and down as you’re tucking your legs in. You will perform 15 reps for each leg which mean a total of 30 reps.
Muscles worked: Abs, obliques, quads, hamstrings, deltoids, arms, chest.
Exercise 4: Deadlift
Quickly after you finish with third exercise grab a pair of dumbbells with an overhand grip, and hold them at arm’s length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent. Without changing the bend in your knees, hinge at your hips, and lower your torso until it’s almost parallel to the floor. As you lower the weight, keep the dumbbells as close to your body as possible, pause then raise your torso back to the starting position.
Muscle worked: Back (lats), Glutes, Quads, Hamstrings.
This workout session is not over yet. Your goal is to repeat all 4 exercises 3 times without rest or unleash the Beast Mode and repeat this workout five times without rest. Give it s shot and tell me how far you go!
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