AT HOME Bodyweight Only Workout: Full Body

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I have found this chart from
Pinterest to be helpful!
Hey there! Have you ever thought that the only way to get a good workout in was to use all these fancy machines (that sometimes look like a torture device) at the gym? I don't know about you, but that is a pretty discouraging thought! Wouldn't it be great if there was someway to exercise every part of your body without any additional weight or machines? If you answered that with a resounding "YES!" then I have great news for you! You can get in a quality workout with just your own bodyweight! Yes it is true!! Keep reading to find out how ;)

Whether you are a beginner and the weights are intimidating, you are short on time, or don't have access to a gym, these exercises are for you! There are a million and two different bodyweight exercises, but i want to share with you some of my personal favorites; the ones I have found the most effective. This isn't a specific workout, but just different exercises to mix up into to make into your own AT HOME workout!

Lower Body:

  • Pistol Squats (AKA one-legged squats)
  • Squats with Pulses 
  • Squats with Holds
  • 1.5 Squats (half a squat + full squat = 1.5 squat)
  • Squat Forward Walks
  • Squat Side-to-Side Walks
  • Bulgarian Split Squats
  • Glute Bridge with Pulses
  • Glute Bridge with Hold
  • One-Legged Glute Bridge
  • Walking Lunges
  • Static Lunges
  • Lunge with Front Kicks
  • Jump Squats
  • Alternating Jump Lunges
  • Box Jumps
  • Step Ups
  • Wall Sit
  • Donkey Kicks
  • Fire Hydrants
  • Lateral Lying Leg Raises
  • Plank with Leg Lifts

Upper Body:

  • Pushups
  • Tricep Pushups
  • Shoulder Pushups 
  • Plank
  • Plank with Arm Raises
  • One-Arm Plank
  • Swimmers/ Hyper-extensions 
  • Tricep Dips
  • Door Frame Rows
  • Towel Curls
  • Pull Ups
  • Chin Ups
  • Punches
  • Rear Delt Flies
Those are my favorite bodyweight exercises! Some of them do require equipment, like pull-ups or box jumps, but most of them don't!! I know I did write a long list, but don't be overwhelmed! To get a full workout, pick 3-5 exercises from each category, and complete each exercise for a minute; go through the whole circuit 3-5 times! You can mix it up and do whatever you want, but that is just my guideline if you are new to fitness:) 

I hope this was helpful! I have spent the last few years building my arsenal of bodyweight exercises I can whip out anywhere, and I keep discovering new ones! Try some of these out, they might be bodyweight but these can really kick your butt! Thank you for reading! Have a great week:)
Hannah

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