The only bad workout is the one that didn’t happen!
No gym? No problem! There are tons of exercises that you can do to get a full body workout at home and work up a good sweat. We’re all on our own different exercise journey, but these are simple moves that can be modified to accommodate where you’re at.
Hopefully, after reading this, you’ll feel inspired to get your body movin’ and groovin’ (that’s right, dance is exercise too)!
In addition to my moves below, be sure to check out our 30 day challenges:
Drop it like a squat!
Who doesn’t want a perky toosh and strong legs?! Here’s a list of my favorite leg and booty exercises and how to do them.
1. Reverse lunges
Unlike forward lunges, these put less strain on your knees and don’t require as much stability since your front leg is positioned like a strong tree trunk on the ground. You’ll still be feeling the burn just as much as regular forward lunges though!
2. Sumo jump squats
These will get your heart rate up like nobody’s business! But don’t worry, you only need to do about 10-12 reps per set to reap the benefits ( i.e. struggling to sit on the toilet the next day).
Stand with feet in a wide stance (just beyond shoulder width), bend into a squat and lift up into a jump, keeping feet at a wide stance.
3. Donkey kicks
These are one of my favorites for targeting the gluteus maximus (that part of the booty that we want nice and round).
Get on all fours, lift your leg back and up into the air reaching for the ceiling. Be sure to keep your leg even with your torso, not outside of it. Strive for 12 reps and repeat with the other leg.
4. Side leg raises
These will ignite the fire in your outer thighs, hips, and glutes. Lay on your side on something comfortable—carpet, a mat, a towel, etc.
Keep your downward-facing arm on the ground, while the other arm supports your balance. Lift your top leg up in the air (about 2-3 ft.) and then bring back down slow and controlled.
5. Pelvic thrusts
Lay down on your back, bend knees, and bring feet close to your bum so you have roughly 8-12 inches between your feet and your butt. Lift hips as high as you can reaching for the ceiling and then lower back down slowly. Shoot for 10-12 reps per set.
You’ll look a little goofy doing these, but when you feel their power in your glutes and hamstrings, you won’t care!
6. Calf raises
Now that your bum is burning, take a minute to define your lower legs with some simple calf raises. In a standing position with feet shoulder-width apart, lift up on your tippy-toes and then back down. Repeat for 15 reps on each leg.
Hip Tip: If you want an extra challenge, add a resistance band to your workout. It’s comparable to using weights but challenges your muscles in a slightly different way.
Abs of steel, here we come!
Believe it or not, we engage our core every day! You really can’t OVERDO ab exercises since it’s a muscle group that we use so much. Here are a few of my favorite core crushers to try at home:
1. Slider knee tucks
If you’ve got a couple of dish towels or pillowcases, you can do these!
Find a hard surface like your kitchen floor, place a towel under each foot and get in a high plank position. Bring your knees in towards chest while keeping your back as straight as possible. Complete 10-15 tucks.
2. Side bends
Buh-bye love handles! Side bends target your obliques and are great for chipping away at the extra fluff we have around our sides.
In a standing position with hands at your sides, reach down to your left side while keeping your back straight and your core flexed. Switch sides for 10 more reps.
3. Ab knockdowns
You’ll need a partner for this one so grab your roommate, significant other, or little one!
Lay down, with your partner directly above and behind your shoulders. Place both hands on your partner’s ankles, raising legs straight up. As your partner pushes your legs down, use your core to resist the force and bring your legs back up, while still keeping them straight.
Call the plumber, these pipes are about to burst
Sun’s out, guns out! To complete your full body workout at home, get ready to flex those biceps, triceps, and shoulders. With minimal equipment, you’ll still be feeling the burn after these exercises.
1. Bicep curls
You’ll need either a resistance band or weight (soup cans work just fine!) for these so grab something that will challenge those muscles a bit. Keep elbows in at your sides and bring arms up to shoulders and back down for 8-12 reps.
2. Chair tricep dips
All you need for these is a chair, windowsill, or coffee table to rest your hands on. Grip the edge of your chair with hands facing down, move torso forward with knees bent and feet a few inches in front of you on the ground.
Your bum should be hovering over the floor in this position. With arms straight and hands gripping your chair, lower slowly until your elbows are at a 90-degree angle.
3. Shoulder wall push-ups
Unlike typical push-ups, these focus less on pectoral muscles and more on your shoulders. They’re also a lot easier to do than regular push-ups!
Stand with feet shoulder-width apart and about two feet away from the wall. Place hands on the wall and bend at the elbows until your nose is almost touching the wall. Keep those elbows facing downward as you push back out. Complete 10-15 reps.
Pause and reflect on your amazing body!
Before you dive into your at home workout, take a moment to reflect on your body, because it’s pretty incredible! Exercise doesn’t have to be a chore. Instead, think of it as a way to HONOR your body and get to know it better.
Many of our bodies have been through childbirth, sickness, major life changes, stress, emotional traumas, and so much more. Love this amazing gift you’ve been given and take care of yourself the best way you can!
You’re stronger than you think and your body deserves some recognition! That could mean a 20-minute walk, a bike ride, or a full-body workout in your living room. You know your body better than anyone else, so choose something that makes you and your body feel good.
Head this way to work out with Chris Hemsworth for FREE! Yes, please!