Are you ready to sweat it out?

This full body workout targets every muscle group and it is ultimately fat burning. You got some exercises for legs going on, for glutes, back, arms and abs. PLUS, I made sure that it is totally equipment free, so you can do it at home, too.

Another great thing about this workout is that the movements are really beneficial for the overall functionality of your body. What do I mean by that?  Well, in order to perform all of these exercises your whole body has to work, not just a specific area. By practicing and repeating these movements over and over again you will gain a lot of body awareness, mobility and your body will be better prepared for the real world (like moving, lifting thins, picking up stuff, etc.)

The workout

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So, here is the workout. You can also click on the link and it will immediately take you to the workout 🙂

Before even starting, you have to make sure to properly warm up your body with some walking, jumping ropes, jumping jacks, etc. Do this for about 1-3 minutes and you will be good to go!

  • Between every set rest for about 30 seconds and in between exercises rest for 90 seconds.
  • Do 3 sets of every exercise (except for the pull-ups and push-ups, I will explain them later on).
  • These exercises don’t require any equipment (weight, dumbbells, resistance bands). However, you can add them, in order to make an exercise more challenging.

1. Squats

  1. Place your feet at shoulder width apart, keeping your chest up.
  2. Begin by bending your knees and at the same time lowering your hips as far as possible with a straight back (!!)
  3. Once your upper thighs are parallel, or slightly below parallel, to the ground, push your hips forward and return to the starting position.

2. Bulgarian split squats

  1. Stand with your feet hip-width apart and place one foot to the front with your knee slightly bend and the other foot on top of a bench (or coffee table, chair, etc.).
  2. For more of a challenge hold a dumbbell in each hand.
  3. Bend your knee and lower your body as far as possible with a straight back.
  4. Return to the starting position.

3. Duck walks

  1. Begin by standing, your feet should be a bit more than shoulder-width apart. Lower into a squat, keeping your chest up and back straight.
  2. Take mini steps forward and backward, remaining in the squatting position.

 4. Donkey kicks

  1. Position yourself on all fours on a mat. (Your hands under the shoulders and your knees underneath your hips)
  2. Keep your right knee bent at 90° and flex the foot as you lift the knee until it is level with the hip.
  3. Lower the knee without touching the floor.
  4. Once you have completed the reps, switch the leg.

5. Pull-ups

  1. Step up to the bar and grasp it with your palms facing towards you and arms close together. (your arms should be fully extended)
  2. Cross your ankles.
  3. Pull your body up until your elbows are completely bent and close to your body. Don’t rotate your shoulders inward. But press your shoulder blades down and together
  4. Lower your body until your arms are fully extended.

Pull-ups are a really hard exercise and they need some time and effort to be learned. Don’t give up, if you can only perform 1 or even no rep at all. I learned it like this:

  • Try to do 1 rep
  • If this isn’t possible, do negative pull ups. This means that your start already at the top and lower your body as slowly as you can.
  • If this isn’t possible, ask someone to help you. S/he will take your feet and help you pull up.
  • Do 1 rep. Rest
  • Do 2 reps. Rest.
  • Do 3 reps. Rest.
  • Do 2 reps. Rest.
  • Do 1 rep. Rest.

This is called to Pyramid system or Russian ladder.

6. Chair Dips

  1. Sit on a chair with your hands either next to your hips or slightly under the hips. Lift up onto your hands and bring your hips forward.
  2. Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
  3. Push back up but don’t lock your elbows and repeat.

7. Push-ups

  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles. Your neck and head should be bent slightly back.
  4. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  5. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.

8. Contralateral limb raises

  1. Lay on a yoga/exercise mat or towel with your arms outstretched, palms down in front of you, and your legs outstretched with your soles facing up.
  2. Simultaneously lift your right arm and left leg off the floor.
  3. When you reach your flexion point, hold for a second before slowly lowering back down to the floor.
  4. Repeat the same movement with your left arm and right leg.

9. Bear claws

  1. Come to the ground, placing your knees below your hips and your hands below your shoulders. Elevate your hips up, extending your legs and arms. Keep the head in a neutral position.
  2. Move the right hand forward as you simultaneously move the left foot forward. Afterward, move the left hand and right foot forward.
  3. Continue in this back and forth pattern, always moving the opposite hand and foot. Remember to brace the core throughout the movement.

Final note

You did it! I’m proud of you!

I hope you have had fun doing this workout and let me know what you think in the comments below.

BTW, you may also enjoy:

Thank you for joining me,

xx, Hana

Exercise illustrations are copyright of WorkoutLabs and used with permission

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