In this article, we’ll cover full-body workouts, as well as a full-body workout program. Workouts can be done at random and are non-specific – this is known as exercise. Exercise is done with the aim to, you guessed it, exercise. Workout programs, on the other hand, are built for progression towards a goal – this is known as training. Certainly, training has a purpose behind it. Below are three full-body workouts you can do if you’re away and don’t have access to a gym. Also, if you predict gym access will not be available for a long amount of time, you can implement these as a program.

So, in order for a full-body home workout to be effective (to maintain your hard-earned strength and lean body mass) we want:

1. 1-2 exercises per body part
2. 2-4 sets per body part, 8-30 repetitions per set
3. Exercises are taken close to failure (leaving a maximum of 5 reps in the tank)
4. Exercise selection includes a balance between horizontal and vertical pushing and pulling, knee and hip dominant movement that is both unilateral and bilateral, and core exercises that fit into all planes of movement (frontal, sagittal, transverse).

With a training program, all of the above applies, as well as:

1. The workouts must be adhered to (if you hate the workouts, you won’t stick with the program)
2. Volume / Intensity must be managed
3. The workouts must factor in Progressive Overload

Example Routine:

Monday Full-Body 1

• ​Bodyweight Squat x 8-30 reps
• Push-up (floor or counter elevated) x 8 -30 reps
• Bent-over Rows (with a dumbbell, water jug, whatever you can find around the house) x 8- 30 reps
• Floor Plank x 20-40 seconds or near failure!
• Jumping Jacks x 15-30 seconds or near exhaustion!
• Repeat 2-4 times with 1-3 minute rest between rounds

Wednesday Full-Body 2

• ​Reverse Lunge (left side only) x 8-30 reps
• Seated Overhead Press (dumbbell, soup cans, whatever you can hold!) x 8 -30 reps
• ​Reverse Lunge (right side only) x 8-30 reps
• Supermans x 8- 30 reps
• Lying Crunch x 15-30 reps
• Jump Rope (with or without) x 15-30 seconds or near exhaustion!
• Repeat 2-4 times with 1-3 minute rest between rounds

Friday Full-Body 3

• ​Hip Thrust (shoulders elevated on the couch) x 8-30 reps
• Lying Floor Press (dumbbells) x 8 -30 reps
• Standing/Bent Over Flyes x 8- 30 reps
• Hollow Body Hold x 20-40 seconds or near-failure!
• High Knees (at your own pace) x 15-30 seconds or near exhaustion!
• Repeat 2-4 times with 1-3 minute rest between rounds

Of course, you can do these workouts at random, but ideally, you would track progress them. Add some kind of weight, add another set, add a few more reps than last time, do the workout faster, etc. Certainly, there are dozens of ways to progress workouts. I wish you luck and good health!

Tyler – Online Training