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At Home Full Body Workout - Get Ripped on a Budget!

Are you looking to lose a little bit of fat, gain muscle, and just generally get into killer shape? Here is a simple approach that can give you the results you want, WITHOUT going to the gym.

Two Steps To Success

We need to do two things -

  • Build muscle
  • Lose fat

Your strength workouts will build muscle, your conditioning workouts will help blowtorch that fat off your body.

At Home Full Body Workout - Strength and Muscle Gains

Since we don't want to spend all day working out, let's focus on a few simple MAXIMALLY EFFECTIVE exercises for strength.

Each strength should include 3-4 sets of each of the following movements, done for 5-8 reps (the best range for strength and muscle gains):

  • Lower body movement
  • Upper body pushing movement
  • Upper body pulling movement

Here are some excellent examples:

Lower body movements-

  • bodyweight squats
  • one legged squats (use a pole or door jam for support until you can perform these unassisted)
  • step ups (place your foot on a step around 2 feet high, and use your leg strength to press your body weight up)
  • lunges

ADDING WEIGHT -

  • add weight to any exercise by simply throwing some pea gravel ($3 for 75 pounds!) into a duffel bag and stuffing it into a backpack. Or just dump a bunch into a army duffel bag to make yourself a homemade sandbag!

Upper body pushing movement-

  • pushup
  • decline pushup (elevate your feet 2 feet or so off the ground to target your upper chest and shoulders)
  • weighted decline pushup
  • MY FAVORITE - weighted decline pushup on a DIY suspension trainer (check google for some excellent tutorials)
  • handstand pushups
  • sandbag overhead press (dump a bunch of pea gravel into a duffel bag!)

Upper body pulling movement-

  • towel pullups (roll up a towel, throw it over a beam or branch, and pull up!)
  • pullups
  • body rows
  • MY FAVORITE - weighted body rows on a DIY suspension trainer
  • sandbag rows

Simple Workouts = Success

For each of these exercises, stop a rep BEFORE failure.

So, do one of each exercise, rest 90 seconds between exercises, and complete 4 sets of each movement.

Rest a day, and then let's blast that fat with a high intensity total body workout circuit!

High Intensity Full Body Circuit Training Workout:

  • 60 Jumping Jacks
  • 10 Hindu Pushups
  • 10 Walking Lunges for each leg
  • Towel Pullups (stop 1-2 reps before failure)
  • 10 Bodyweight Squats
  • Plank Hold for 60 seconds (for sets 2 & 3 do side planks)
  • 10 Burpees
  • 50 Mountain Climbers

Rest for about a minute, then do the circuit a couple more times.

That's it!

Rest another day or so, and hit your strength workout again.

Build Muscle + Lose Fat = You Get Ripped

So now you have a good idea on how to get ripped at home with a couple excellent full body workouts.

Now all that's left is to get to work!

Keywords:

strength, strength muscle, strength workout, strength press, strength strength, strength workouts, fat strength, hit strength, range strength, exercises strength
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