Home Gym Full Body Training Routines
Below is a MRR and PLR article in category Health Fitness -> subcategory Exercise.
Home Gym Full Body Training Routines
Summary
Finding the motivation to hit the gym after a long workday can be tough. What if you’re short on time and energy? A quick 20-30 minute workout at home might be the solution.
Full Body Home Workouts
Let’s face it ?" after a nine-hour workday, making it to the gym can feel impossible. If you’ve ever felt too exhausted to stop by on your way home or simply couldn’t fit a gym visit into your schedule, you're not alone.
So, what’s the answer? A full body workout right at home can be a game-changer. But remember, if you don’t have a home gym yet, try not to skip workouts altogether. Consistency is key, and missing one session can easily become a habit.
Setting Up Your Home Gym
If you already have a home gym, you’re halfway there. The right full body routine will depend on the equipment you have. Here’s a guide for both basic home gym setups and more advanced equipment.
Basic Home Gym Machine
If you have a home gym machine, you can achieve a comprehensive workout with exercises like:
- Seated Bench Press
- Lat Pull Down
- Seated Rows
- Biceps Curls
- Triceps Push-Downs
- Leg Extensions
- Standing Hamstring Curls
Sample Circuit Workout:
1. Warm-Up
- Crunches: 2-3 sets of 15-30 reps
2. Main Workout
- Seated Bench Press: 3 sets of 10-12 reps
- Lat Pull Down: 3 sets of 10-12 reps
- Front Cable Raises: 3 sets of 10-12 reps
- Standing Biceps Cable Curls: 3 sets of 10-12 reps
- Standing Triceps Push-Downs: 3 sets of 10-12 reps
- Leg Extensions: 3 sets of 12-15 reps
- Standing Hamstring Curls: 3 sets of 12-15 reps
3. Cool Down
Exercise Variations:
- Replace Seated Bench Press with a close grip variation.
- Swap Lat Pull Down with Seated Rows.
- Change Standing Biceps Curls to Lying Cable Curls.
Advanced Home Gym Setup
For those with more equipment like an adjustable bench, power rack, barbell set, and dumbbells, here are two circuit options:
Workout One:
1. Warm-Up
- Crunches: 1-2 sets of 15-30 reps
2. Main Workout
- Flat Bench Press: 2-3 sets of 12-15 reps
- Barbell Rows: 2-3 sets of 10-15 reps
- Seated Dumbbell Overhead Presses: 2-3 sets of 12-15 reps
- Barbell Curls: 2-3 sets of 8-12 reps
- Barbell Lying Triceps Extensions: 2-3 sets of 12-15 reps
- Squats: 2-3 sets of 10-15 reps
- Stiff Leg Deadlifts: 2-3 sets of 10-12 reps
3. Cool Down
Workout Two:
1. Warm-Up
- Reverse Crunches: 1-2 sets of 15-20 reps
2. Main Workout
- Dumbbell Flys: 2-3 sets of 10-12 reps
- One-Arm Dumbbell Rows: 2-3 sets of 10-12 reps
- Dumbbell Lateral Raises: 2-3 sets of 10-12 reps
- Seated Dumbbell Curls: 2-3 sets of 8-12 reps
- One-Arm Overhead Triceps Extensions: 2-3 sets of 8-12 reps
- Lunges (with dumbbells): 2-3 sets of 12-15 reps
3. Cool Down
Note: The number of reps is slightly higher for safety, as you might not have a spotter. Aim for 50-70% of your One Rep Max, or go heavier if you’re comfortable.
Conclusion
Now that you’ve completed your home workout, treat yourself to a nutritious protein shake. You’ve earned it. Plus, you can make it exactly how you like, right from the comfort of your home. Enjoy the satisfaction of not missing a workout!
You can find the original non-AI version of this article here: Home Gym Full Body Training Routines.
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