Fast Full Body Workout At Home
Today, I would like to introduce you to a full-body workout for your own four walls. All you need is your own body weight and a resistance band.
Best warm-up exercise
Before we get started, we want to prepare the body a little. In this regard, no exercise is as good as the “world’s best stretch”.
The exercise improves both lower and upper body mobility. This exercise is the ideal start for all people who do a sedentary job.
- Take a big step back with your right leg
- straighten right hip
- Squeeze your glutes and feel the stretch in your front hips
- left elbow goes down to the mat – inhale
- Left arm rotates towards the ceiling – exhale
- The head turns and the gaze follows the hand
- the right hand actively pushes the floor away
5-10 repetitions per side are recommended for this exercise. If you find that one of the two sides is significantly more immobile, you are welcome to do a few more repetitions.
Home workout: Effective circuit training with 4 exercises
Now let’s get into the workout. Here you become a Do circuit training and do all 4 exercises in a row.
For each exercise, the load time is 40 seconds and the rest time is 20 seconds. After a full lap, you’ve earned a 1-minute break. Depending on your training level, you can complete the circuit 1-3 times in total.
Exercise 1 – “Dead Bug”
The “Dead Bug” is an excellent exercise for training the core muscles. In addition, the chest and shoulder muscles are stressed.
If you don’t have a resistance band, you can do the exercise without a band. To do this, press your palms firmly into the ground.
- Band around upper back
- Straighten arms (remove shoulders from ears)
- push your lower back into the mat
- Slowly straighten 1 leg – exhale
- lower back maintains contact with the mat during execution (important!)
- Leg comes back into flexion – inhale
- then switch legs
Exercise 2 – “Rowing”
Rowing is an excellent way to strengthen the back muscles. In addition, the rear shoulder muscles are strengthened. This exercise is therefore perfect for all “desk workers”.
- tape double and fix at the feet
- straighten your back – “long spine”
- Remove shoulders from ears – “proud chest”
- Pull the band towards your belly button with your elbows – exhale
- Pull the shoulder blades together slightly
- Briefly hold the tension at the rearmost point
- slowly return to the starting position – inhalation
Exercise 3 – “Push Up”
The push up or push-up is a real classic among strengthening exercises and should not be missing in any home workout! The exercise trains the chest and arm muscles as well as the trunk muscles. Depending on your fitness level, the traditional version may be too difficult for you. You have two options to make the exercise easier:
Option A – do not start with your hands on the ground, but from an elevated position – for example a bench or a stable table
Option B – the knees are not stretched, but are on the mat – pay attention to a stretched hips with this variant
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- The hands are wide and placed under the shoulders
- The hips are extended & the body is in a straight line from head to feet
- Create body tension and avoid a “sag” in the back
- Go down slowly with body tension – inhale
- the chest touches the mat and not the stomach!
- Shoulders stay away from ears
- then push back up – exhale
Exercise 4 – “Split Squat”
The split squat is one of the most effective exercises for training the leg muscles. If you are an advanced athlete, you are welcome to use the resistance band for this exercise and bring one end under your foot and the other end over your shoulders.
- Bring back knee under hip
- Tilt your upper body slightly forward
- align the front foot in a stable manner
- Knee of front leg points forward
- Straighten the knees of the front leg – exhale
- The knee of the back leg remains slightly bent
- then slowly go back down – inhalation
This is Jens Kettmann: The personal trainer and nutrition expert Jens Kettman supports people in their sporting and health goals. He takes a holistic approach to better health and performance.
He is a trained sports scientist with numerous further training courses, including in the areas of prevention and rehabilitation and nutrition. In recent years he has already accompanied many people into a healthier life. You can get more information about him online or at his Instagram account.