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Full Body At Home Workout

Are you ready to start an at-home workout routine or add strength training exercises to an existing cardio or mobility practice? We’ve got you covered with this all-in-one, full-body at-home workout. Hit all the major muscle groups while getting your heart rate up and a good sweat going.

A full-body workout is a great way to get started with a fitness routine when you only have one or two days a week to dedicate to a full workout. If your workout routines have you doing strength training on back-to-back days, you should break them down by muscle group: legs one day, upper body the next. 

These exercises will have you feeling the burn from head to toe for a total body workout that builds muscle mass, improves mobility, and builds cardiovascular endurance.

Full Body Exercises

Before engaging in any kind of physical activity, it’s important to make sure that you have discussed any injuries or conditions which could impact your ability to perform strenuous exercises with your doctor and follow all medical advice, diagnosis, or treatment prescribed to you.

Get your body ready for your workout by stretching all your major muscles and engaging in some light cardio as a warmup. It’s also important to make sure that your body is properly fueled and nourished before a workout so that you have the energy to push through and the necessary proteins to start repairing and building muscle.

You will be able to do most of these exercises with no equipment as simple bodyweight exercises, but if you want to increase the difficulty you should be able to add weight or resistance bands to take things up a notch. 

If you are building your cardio for the first time or are coming back after a respiratory illness, feel free to reduce the number of sets and reps to a level where you can complete the full workout and then slowly add more reps and sets back in as you build your cardiovascular strength.

 Forward Jump Rope

Jumping rope is a great way to start your full body workout as it engages a wide range of muscles throughout your body and gets your blood pumping as a nice transition between your warmup and your strength exercises. 

Do your jumps at whatever speed is comfortable, but the goal should be to get a little faster each time. Remember, you don’t have to make giant leaps from the ground, you just need to clear enough space for the rope to pass under you. 

  1. Stand with your feet a little less than hip width apart with one end of the rope gripped in each hand. The rope should be behind you to start.
  2. Use your forearms and wrists to flick the rope over your head and jump with both feet to allow the rope to pass under you.
  3. Land back down with both feet, but try to keep most of your weight on the balls of your feet to be ready to move immediately into the next rotation.
  4. Repeat for 30 seconds or 50 rotations.
  5. Repeat for 3 sets.



Squats are essential for a full-body workout, and the best part is they are incredibly versatile. You can do weighted squats, standard stance, sumo stance, single leg pistol squats, pulse squats, Bulgarian split squats, and the list just keeps going. 

No matter what type of squat you’re doing, you need to make sure your form is correct to achieve the best results and avoid injury. Each variation will have different specifics for maintaining proper form, but in general, you’ll want to pay attention to the alignment and range of motion of the knee and the positioning of your spine especially if you are using weights.

For the purposes of this exercise, we’ll stick with a standard bodyweight squat, but you can easily add weight to make it a goblet squat. 

  1. Start by placing your feet shoulder-width apart with your toes pointed slightly outward. 
  2. Keep your weight on the heels of your feet as you drive your hips back and bend your knees while keeping your chin up, your chest high, and your back straight.
  3. Exhale as you push yourself back up, driving through your heels, and squeeze your glutes together at the top. 
  4. Repeat for 10-15 reps.
  5. Repeat for 3 sets.


 Blast Off Push-Ups

This push-up variation brings the legs into the mix a bit more, but you should really feel this in your core as well as hitting some areas of the arms that standard push-ups miss. 

Blast off push-ups also bring some more cardio into the mix. If these are a little too difficult to start, don’t worry, they are hard. Just give yourself a small rest in the motion by bringing your knees to the ground during the backward motion so that you are in a position close to the downward-facing dog.

  1. Make your way into a high plank position with your hands rooted into the floor shoulder-width apart and your arms extended with your shoulders aligned directly over your wrists. 
  2. Keep your core and glutes engaged as you shift your weight back, bend your knees, and keep your hands in place creating a light stretch in the arms.  
  3. In a fluid motion, shift your weight back to the plank position and immediately move into a standard push-up by bending your elbows and lowering your chest to the ground.
  4. Engage your chest, shoulder, and bicep muscles as you push yourself back up to a plank and flow into the next repetition. 
  5. Repeat for 8-12 reps.
  6. Repeat for 3 sets.


 Mountain Climber Twists

This is a good one to do in a set with the blast off push-ups since you can just stay on the ground for the whole set. Mountain climbers are another great full-body exercise that also incorporates a good amount of cardio. 

The twist adds some extra core activation to work the obliques as well as the muscles of the mid to lower back and hips. The challenge with this exercise will be to maintain form as you increase speed so take it slow and speed up in very small increments.

  1. Begin in a plank position with your shoulders stacked over your wrists and your hands flat on the floor shoulder width apart. 
  2. Keep your head up, your chest high, and your core engaged as you bend your knee and bring it towards your opposite elbow and squeeze your abs, thigh, and hip muscles. 
  3. Bring your leg back to the starting position and repeat with the other leg.
  4. Repeat for 30-45 seconds or 25 reps.
  5. Repeat for 3 sets.


 Touchdown Jacks

Touchdown jacks are a great way to finish out a full-body workout by engaging your legs and core while setting up a cardio transition into your cool-down routine.

As with the other exercises that involve bending your knees and back, keeping proper posture is the most important thing. Keep your head up, your back straight and your shoulders back.

  1. Start in a standard squat stance with your feet shoulder-width apart, your toes turned out slightly, and your hands clasped in front of your chest. 
  2. Drive your hips back and bend your knees as you keep your back straight and sit into the squat. 
  3. At the bottom of your squat with your knees bent, tap the floor with one of your hands making sure not to roll your shoulders forward as you do. 
  4. Straighten as you bring your hand back to your chest then push through your heels and jump up as you pull your feet together to touch as you land.
  5. Jump your feet back out to the starting position and repeat using your opposite hand to touch the ground.
  6. Repeat for 10-15 reps.
  7. Repeat for 4 sets.


Don’t Forget to Fuel up With Allo

Make sure you are seeing all the progress of your hard work by fueling your muscle growth with Allo protein powder for hot coffee. With Allo you can add an extra 10 grams of high-quality hydrolyzed whey protein to each 8 oz cup of hot coffee, hot tea, hot matcha, espresso, or hot chocolate.

Using Allo means you don’t have to change up your daily routine or force yourself to eat more than you’re hungry for to bump up your daily protein intake. Just pour one of the perfectly pre-portioned packs of protein powder or protein creamer into your favorite hot beverage for a delicious way to boost your protein and feed your muscles. 

Allo comes in three delicious flavors: vanilla, caramel, and hazelnut. All three are available in powder and creamer forms. Like the taste of your coffee black? Try out natural protein powder for all the benefits with no flavor alteration to your favorite brew.


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