Tag: total body workout

At Home Total Body Workout (Apartment Friendly!)

A total body workout designed to be done at home with little to no equipment, and NO jumping moves so it’s apartment friendly!

Happy Snow Day! At least to us who live in the Northeast. I was super excited to see this much precipitation because I haven’t had a snow day yet this year! I still had to work from home but I was able to multi-task and get a bunch of stuff done.

Since I was stuck indoors all day with no access to my gym, I decided to throw together a full body workout and film it for you guys, too!

The best thing about this workout is that it’s apartment friendly! This means no jumping moves that bother your downstairs neighbors. I like working out at home but I do a lot of jumping moves and always feel so guilty for disturbing my neighbors.

Second best thing is that this workout targets all your main muscle groups: upper body, lower body, and abs. What can be better than that?!

I’ve separated the workouts by muscle group in case you’d like to mix and match and not complete them all. All exercises use body weight and can be modified to use added weight.



Lower Body Circuit 

I found this lower body circuit workout from Kelsey Wells, the developer of the PWR program on the Sweat app with Kayla Itsines. I’ve been incorporating it into some of my leg days at the gym and it’s killer! This is only the activation phase of the workout…in other words, the warmup. It definitely gets your heart pumping to kick off a workout!

Directions:

Set a timer for 10 minutes. Complete each exercise back to back. See how many sets you can complete before the timer is up!

Exercises:
  1. 10 Glute Bridges
  2. 20 Sumo Squat Pulses
  3. 10 Stationary Lunges (each side)
  4. 10 Reverse Lunch & Knee Up (each side)
  5. 20 Sumo Squats with 2 Pulses

Booty Burn

This booty burn part of the total body workout focuses on more Pilates style movements to really target the entire glute muscle.

Directions:

Perform each exercise back to back. Rest. Repeat 3-4 times.

Exercises:
  1. 15 Glute Bridges
  2. 10 Glute Kickbacks each side
  3. 15 Glute Kickback Pulses each side
  4. 20 Donkey Kicks each side
  5. 10 Rainbows each side

Ab Attack

For this Ab workout, I used my sliders. These sliders were cheap and can be found on Amazon. You can use the sliders on hardwood floors or on carpet. If you don’t have sliders, you can use cloths underneath your feet on hardwood floors.

Directions:

Perform each exercise back to back. Rest. Repeat 3 times.

Exercises:
  1. Knee Tucks
  2. 20 Mountain Climbers each side
  3. 20 Oblique Side Crunches each side
  4. 20 Plank Jacks



Upper Body Workout 

This workout was also inspired by Kelsey Wells. It was adapted and slightly modified from one of her Instagram posts and uses resistance bands. You can swap the resistance bands for dumbbells and can adjust the number of reps as necessary.

Directions:

Complete 12-15 reps of each exercise back to back. Rest and repeat for 3-4 sets.

Exercises:
  1. Lateral Raise
  2. Tricep Extensions
  3. Reverse Fly
  4. Front Raise
  5. Upper Row
  6. Bicep Curls
  7. Tricep Kickbacks
  8. Upper Back Row
  9. Squat to Shoulder Press

Hope you enjoy this workout! The how-to video will be coming shortly 🙂