Depending on where you live, gyms might be open, but some might still be closed! I know it freaking sucks but we can’t let this get in the way of getting our workouts in! I’ve really had to kick my at-home workouts up a notch to still see some results. I want to help you still get in an effective workout with little to no equipment at home too! Add these full-body moves to your next workout and I promise you’ll feel it the next day!
One of the best full-body exercises that requires no equipment, and that you can perform at home, are planks. However, we’re not talking about just a regular plank, where you’re only holding and isolating on your hands or elbows. You can spruce this move up with different combinations that incorporate all of your muscle groups.
My first suggested move is a side plank. This can be performed either on your elbow for beginners, or on your hand for a more advanced move. You also have a few options for your legs as well. Beginners, try placing your bottom knee on the floor, then you can stack your feet on top of one another to increase the intensity.
Begin by coming up into a side plank. Hold, and focus on isolating every muscle group you’re using: your shoulders, obliques, thighs, glutes, and even your chest and triceps should be engaged. Take this move one step further by lifting the top leg up, performing a leg abduction. This will begin to incorporate the lower body, while the upper body is engaged and working, and still maintaining a plank.
The side plank can also be modified to become a full-body experience by adding side hip-dips or reach throughs with the top arm. This hits more obliques and rectus abdominis, as well as shoulder and deltoids for stabilization. A plank isn’t just a plank when you add other limbs into the mix! It can become one of the best full-body workouts, with no extra equipment needed.
Another great move is a squat jump into a shoulder press. This combination move can not only increase the heart rate and burn massive calories, it can also build leg muscle, shoulder definition and improve stamina. To begin, simply lower down into a squat position, as you come up, push through the feet exploding off the ground. As you jump, keep your arms at a 90 degree angle and your hands by the side of your head. Simultaneously push your arms up and into the air reaching for the sky, performing a shoulder press. Land quietly and lower back down into your squat. Bring your elbows down to your knees and repeat the same powerful move as you contract your shoulders and press them up and to the sky. This move naturally targets the lower body (quads, butt, hamstrings) but it also utilizes the core since it’s being recruited to maintain stability and power. The shoulder press with this move is crucial and will burn the upper body just as bad as the lower body, if done properly. Be sure to contract the shoulders and arm muscles throughout the entire exercise. Also, be sure to not wildly throw your arms up as you jump. Rather, think of it as a controlled press- as if you are trying to punch a whole right through your ceiling with every jump.
Full-body roll-ups are another great move that hits the entire body and only requires a small space, while still getting awesome results. This move takes you from a standing position, down to the floor without having to do a hard, impactful movement like a burpee. To begin, stand at the top of your mat, bend at the knees and lower yourself down onto the floor. While rounding over your knees, engage your core and begin to roll back and onto the mat. Keep the knees pulled in tight to the chest and rock back onto the mat all the way until your shoulders touch. Keep the core pulled in tight and use a little momentum to rock back up and forward to a standing position. Beginners, you can use your hands for assistance to come to standing. For a more advanced move, you can keep your hands off the floor and add a full squat jump as you rise up. This move takes control, balance, and every muscle group working together to make it happen. You can take this move slow at first, or you can jump right into it and get that heart rate cranked up. Either way, you are going to experience a great exercise.
Lastly, a lateral lunge with a shoulder raise will hit multiple muscles groups all at once and leave you feeling sore and satisfied. This exercise focuses on the glutes, shoulders, inner and outer thigh, as well as internal and external obliques. Begin by standing parallel on your mat and take a large step out to the side with your right leg. While keeping your left leg straight, bend at the right knee, engage your core, dig in your heel and lower down into a lateral lunge. The lower you go, the more glutes and hamstrings you will engage. To up the intensity of this move and incorporate the upper body, perform a lateral shoulder raise at the same time. Lift the arms up and out to the side, really focusing on contracting the shoulders without shrugging. The wrist does not need to come any higher than the shoulders. What is important is that you squeeze the shoulders, biceps, and abdominals while lunging and raising the arms. While lowering the arms back down, press off the left foot and return to starting position.
Now that you have a few full-body moves to add to your at-home workouts, go set up your mat and workout! Even if you just get 20 minutes in per day, you will feel so strong and proud of yourself. YOU CAN DO THIS!!!
Want some more home-workout inspo?? My entire Busy To Bomb Fit Mom program can be done from home! Head to the Busy to Bomb tab to learn more!