Build a Whole New You at Home With This Full-Body Workout

Build a Whole New You at Home With This Full-Body Workout

Home workouts can be an effective part of any fitness journey, allowing you to get strong, lose weight, and sculpt your body conveniently and affordably. But being a homebody means forgoing one-on-one access to personal trainers, right? Wrong. With Openfit Live, you can enjoy a full-body workout at home and still get that individual instruction.

You may have noticed the Openfit Live icon at the bottom of our smartphone app. Here’s how it works:

  • When you enter Openfit Live, all types of classes are available. There’s strength training, cardio, kickboxing, yoga, and even outdoor walk/run sessions.
  • A certified trainer is talking you through the entire class, and if you turn your camera on, they can provide tips and feedback on your form. (Don’t worry, this interaction is private. No one else in the class can see you.)
  • Some classes are bodyweight only, while others use simple equipment like dumbbells and resistance bands.

The workout below will give you a taste of some of the exercises you’ll find in Openfit Live workouts.

Ready to sign up for a LIVE class? View the schedule here

How to do the Full-Body Workout at Home

  • Before you get started, perform 5-10 minutes of dynamic (movement-based) stretching.
  • Perform all nine moves as a circuit (i.e., one set of each in the order shown per round), following the directions in the chart below.
  • Complete as many reps with good form as possible during each work interval.
Level Work Interval Rest Between Exercises Rest Between Rounds Number of Rounds
Beginner 20 seconds 30 seconds 2 minutes 1-2
Intermediate 30 seconds 20 seconds 90 seconds 2-3
Advanced 50 seconds 10 seconds 60 seconds 3-4

 

Equipment:

  • Dumbbells
  • Mat
  • Stopwatch or interval timer app

1. Inchworm

Focus: Abs, triceps, shoulders

  • Stand tall with your arms by your sides and your feet parallel and shoulder-width apart. This is the starting position.
  • Keeping your legs as straight as possible, fold forward at your hips and place your hands on the floor.
  • Walk your hands forward until you are in a push-up position (abs and glutes tight, hands in line with [and slightly wider than] your shoulders, body straight from head to heels).
  • Reverse the movement to return to the starting position.

Too tough? Keep a slight bend in your knees as you perform the move.

 

2. Jump Switch Lunges

Focus: Quadriceps, calves, glutes, hamstrings

  • Stand in a staggered stance with your right foot about two to three feet in front of your left foot.
  • Keeping your chest up, back straight, and core engaged, bend your elbows, raising your left arm in front of you and your right arm behind you as you lower yourself into a lunge (both knees bent about 90 degrees—don’t let your rear knee touch the ground).
  • Jump straight up so that both feet leave the floor, switching arm and leg positions in the air so that you land with your right arm and left leg forward.
  • Immediately lower your body back into a lunge to begin your next rep.
  • Continue alternating sides with each rep.

Too tough? Reduce the depth of your squat and/or the height of your jump.

 

3. Push-up

Focus: Chest, core, triceps, shoulders

  • Assume a push-up position with your arms straight, hands in line with (and slightly wider than) your shoulders, and your body straight from head to heels.
  • Keeping your core engaged and elbows tucked, lower your chest to within a few inches of the floor (or as low as you can go with good form).
  • Reverse the movement to return to the starting position.

Too tough? Perform the move with your hands elevated on a sturdy surface.

 

4. Goblet Squat

Focus: Quads, glutes, hamstrings

  • Grab a dumbbell and hold it vertically in front of your chest, cupping the top end in both hands (imagine it’s a heavy goblet). Set your feet slightly wider than shoulder-width apart.
  • Keeping your back flat and elbows pointed down, push your hips back and lower your body until your thighs are at least parallel to the ground (your elbows should touch the insides of your knees).
  • Pause, and then slowly push yourself back up to the starting position.

Too tough? Use a lighter weight or only lower your body as far as you can while maintaining good form.

 

5. Overhead Press

Focus: Deltoids, triceps, core

  • Stand tall with your feet shoulder-width apart, holding two dumbbells at shoulder height with your elbows tucked and palms facing each other (this is called the “racked” position).
  • Press the dumbbells directly above your shoulders so that your biceps are aligned with your ears.
  • Pause, and then return the dumbbells to the racked position.

Too tough? Use lighter dumbbells.

 

6. Deadlift to Bent Over Row

Focus: Glutes, hamstrings, lats

  • Stand tall with your feet shoulder-width apart, holding a pair of dumbbells by your sides.
  • Keeping your back flat, core engaged, weights close to your body, and knees bent only slightly, push your hips back and lower the dumbbells to about mid-shin level.
  • Keeping your elbows tucked, row the weights to the sides of your torso, squeezing your shoulder blades together.
  • Lower the dumbbells, and then return to the starting position.

Too tough? Use lighter weights and/or don’t lower them as far during the deadlift.

 

7. Walking Lunge with Rotation

Focus: Quads, glutes, core, hamstrings

  • Stand tall with your feet together, holding a dumbbell in both hands by its ends in front of your chest with your arms straight.
  • Keeping your core engaged and arms straight in front of you, take a large step forward with your right foot, lowering your body until both knees are bent about 90 degrees (don’t let your rear knee touch the ground).
  • Rotate your entire upper body to your right, and then back to center.
  • Step your left foot forward to return to a standing position.
  • Repeat, this time stepping forward with your left foot and rotating to your left.
  • Continue alternating sides with each rep.

Too tough? Only lower your body as far as you can with good form.

 

8. Pullover

Focus: Lats, pecs, triceps

  • Lie on your back with your knees bent and feet flat, holding a pair of dumbbells directly above your chest with your arms straight.
  • Keeping your arms straight and your lower back pressed to the floor, slowly lower the dumbbells overhead, as close to the floor as possible.
  • Reverse the move to return to the starting position.

Too tough? Use lighter dumbbells and don’t lower the weight as far.

 

9. High Knees

Focus: Glutes, quads, hamstrings, calves

  • Stand tall with your feet hip-width apart, elbows bent by your sides, and your hands flat (palms down).
  • Alternately raise each knee to at least hip level, tapping them with your hands.
  • Perform the move as quickly as possible with good form.

Too tough? Slow your pace and/or don’t lift your knees as high.

 

Supplement Your Workouts with Yoga 52!

Refresh and restore your body, as well as your mind, for your next workout with Yoga 52. Classes range from 20-60 minutes and can help you boost mobility, flexibility, and balance while building strength and aiding recovery. All you need is a mat. No yoga studio required!

 

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Andrew Heffernan CSCS, GCFP

About

Andrew Heffernan, CSCS, GCFP is a fitness coach, Feldenkrais practitioner, and an award-winning health and fitness writer. His work appears regularly in Men's Health and Experience Life. He lives in Los Angeles with his wife and two children. Learn more at andrewheffernan.com