You don’t need a lot of equipment or dozens of complicated exercises to get an effective full body workout at home. With these 10 basic exercises, very basic equipment and your own body weight, you have everything you need to get your body into awesome shape.
The exercises are divided into 3 individual training units that you complete once a week:
Exercises 1-5 full body workout 1
Exercises 6-10 full body workout 2
Exercises 4, 8, 9, 10 abdominal workout
Each workout contains 5 individual exercises you do one after the other without a break. After a complete set, take a 1-minute break and start the first exercise again. Complete a total of 3 sets of 10 reps or 30 seconds holding position per exercise. Depending on your personal fitness level, you can choose between the basic and advanced version. Decide for yourself whether you want to train exclusively with your own weight or add free weights.
You’ll be finished your workout within 10 minutes so it can be easily worked into your everyday life, almost anywhere. So, no excuses! Grab your exercise mat and lets get into it.
Suggested training plan:
Monday: full body workout 1
Wednesday: full body workout 2
Friday: abdominal workout
What you’ll need :
FULL BODY WORKOUT WITH 10 BASIC EXERCISES
1 Sumo squat on your heels
- Stand with your feet slightly more than hip-width apart, your toes turned outwards at 45 degrees and the weight on your heels.
- Stretch your arms forward at chest height.
- Inhale and bend your legs with your back straight and bring your bottom down until it is parallel to the floor. The calves and thighs form a right angle.
Hold this position briefly and slowly return to the starting position as you exhale.
3 sets of 10 reps
Targets thighs and buttocks especially for the inner thighs
For advanced users widen the squat position with the weight on your heels.
- Extra tip to keep your balance, lift your heels from the floor when lowering and put your body weight on your tiptoes.
2 Lunge with dumbbell
- Starting position is standing upright with your feet shoulder-width apart, resting our hands on your hips and looking forward.
- Exhale and take a big step back on your right leg with your toes pointing forward. The right leg is bent so your thigh is level with the floor. Upper body is straight and upright.
- Hold this position briefly and return to the starting position as you inhale.
3 sets of 10 reps per side
Targets legs and buttocks
For advanced users reverse lunge with dumbbells
- With a dumbbell in each hand, hold them down beside your thighs with the back of your hands pointing outwards.
3 Four-legged leg raises with dumbbells
- Positioned on the mat on all fours, your wrists should be below the shoulders your knees below the hips. Keep your back straight and your stomach tense. The back is straight and the stomach is tense.
- Looking straight ahead.
- As you exhale, lift your left leg off the floor. The lower leg is angled 45 degrees and the heel pulls towards the ceiling while your thigh forms a line with the back. Hold the upper position briefly.
- Inhale and slowly lower the leg again without putting it down completely.
3 sets of 10 repetitions per side
Targets legs, buttocks and also stretches the back
- For advanced users four-legged stand with dumbbells
- Hold a dumbbell during the squat.
4 Mountaineers straight mountaineers diagonally
- With your hands on the mat just below your shoulders, extend your arms with fingers pointing forward and your feet are parallel.
- Form a straight line with your torse and buttocks while tensing them. Look straight ahead.
- Lift your right foot, bend your leg and, as you exhale, bring your right knee towards your right elbow.
- Put the leg back to the starting position and at the same time lift you left leg.
- Now, alternately bring the right and left legs straight to the respective elbow.
3 sets of 10 reps per side
Targets stomach, thighs and buttocks
For advanced climbers do the exercise diagonally.
- Bring the knee diagonally to the opposite elbow. Right knee to left elbow and left knee to right elbow.
5 Sit-Ups frog sit-up
- Lying on your back with your hands on the back of your head, bend your legs and press your heels into the floor. Look to the ceiling.
- As you exhale, lift your entire upper body off the mat until its perpendicular to the floor. Your stomach should be tense.
- Hold the upper position briefly and slowly let your upper body sink back down as you inhale. Stop just before the floor and don’t let your shoulders touch the ground.
3 sets of 10 reps
Targets stomach and back
For advanced users
- Lie on your back with your legs bent with the soles of the feet pressed together for the entire exercise.
- Bring your upper body up without swinging.
6 Goblet squat with a kettlebell
- Stand with your feet a little wider than shoulder width apart, the weight on your heels and toes pointed forwards. Stretch your arms out at shoulder height.
- With your back straight and your core tense, slowly bend your legs and move your buttocks towards the floor as far as your hips allow.
- Hold briefly and return to the starting position as you breathe.
3 sets of 10 reps
Targets legs, buttocks, arms and core
For advanced users deep squat with a kettlebell
- Hold the kettlebell between your legs
- Lower your buttocks as much as possible and either keep your arms straight as you stand up, or bend them and lift the kettlebell to chest height.
7 Push-ups with and without a medicine ball
- Place your hands on the mat just below your shoulders, a little more than shoulder-width apart. Extend your arms with fingers pointing forward and feet parallel.
- Make a straight line, tensing your torso and buttocks. Look straight down.
- As you exhale, bend your arms and lower your upper body. Stop just before the floor. As you inhale, stretch your arms again to return to the starting position.
3 sets of 10 reps
Targets the entire upper body
For advanced users push-ups with a medicine ball
- Place both hands on the ball, spreading your fingers for stability.
- Do this push-up just as you’d do a regular push-up, using the same breathing pattern.
8 Plank with and without a raised foot
- Place your forearms parallel to each other on the mat. Your elbows are below the shoulders and your legs are off the floor, supported by your toes.
- Keep your back straight and your stomach tight. Look straight ahead.
- Hold this position for 30 seconds as you steadily breathe in and out.
Hold 3 sets for 30 seconds
Targets the entire upper body
For advanced users same position with a raised foot
- Slowly release your left foot from the floor and keep the extended leg at back level.
- Switch feet after 15 seconds.
9 Side plank with and without a raised arm and leg
Position yourself sideways on the mat placing your right elbow below your shoulder. Straighten your upper body, lifting it from the floor until it forms a straight line.
Tense your entire body and hold it for 30 seconds. Change sides.
Hold 3 sets of 30 seconds per side
Targets lateral abs
For advanced users plank with a leg and arm raise
- In the same original position, also raise your left arm and left leg towards the ceiling and hold for 30 seconds. Then change sides.
10 Crunch with legs released
Lie on your back with your hands on the back of your head. Legs are bent with your heel pressed into the floor. Look towards the ceiling.
As you exhale, lift your upper body until your shoulders are completely raised from the mat. Keep your back straight and tense your stomach.
Hold for a moment and then lower the body while inhaling and maintaining tension in your abs. Don’t let your shoulder touch the mat.
3 sets of 10 reps
Targets stomach muscles
For advanced users crunch with loosened legs
- Hold your feet above the mat for the entire exercise.
- The calves and thighs form a right angle.
