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  • Writer's pictureTom March PT

You may not have a Gym, but you do have a Home! 💪🏡 #HomeWorkout #FullBodyFitness


working out at home

Hey there, fitness enthusiasts! Whether you're a workout warrior or just starting your fitness journey, I've got a full-body at-home workout that's perfect for all abilities. The best part? You don't need a gym; your home is your new fitness playground!


Warm-Up (5 minutes):


1. Jumping Jacks (1 minute):

  • Stand tall, feet together, arms at your sides.

  • Jump, spreading your legs and raising your arms overhead.

  • Return to the starting position and repeat.

2. March in Place (1 minute):

  • Lift those knees towards your chest while swinging your arms naturally.

  • Keep a brisk, steady pace.

3. Bodyweight Squats (1 minute):

  • Stand with feet shoulder-width apart.

  • Lower into a squat as if sitting back into a chair, keeping your chest up.

  • Return to the starting position.

4. Arm Circles (1 minute):

  • Extend your arms to the sides.

  • Make small circles, gradually increasing in size.

5. Dynamic Lunges (1 minute):

  • Step forward with one foot, lowering your hips into a lunge position.

  • Alternate legs and repeat.

Workout Circuit (15 minutes):

Perform each exercise for 45 seconds, followed by a 15-second rest. Repeat the circuit three times.


1. Bodyweight Squats:

  • Focus on form, keeping your weight in your heels and chest lifted.

2. Push-Ups (modify as needed):

  • Perform against a wall or on your knees for beginners.

3. Plank:

  • Hold a plank position on your hands or forearms, engaging your core.

4. Mountain Climbers:

  • From a plank position, bring your knees towards your chest alternately.

5. Bodyweight Lunges:

  • Step forward, lower into a lunge, and return to the starting position.

Cool Down (5 minutes):

Finish with stretches to improve flexibility and aid recovery.


1. Standing Forward Bend:

  • Hinge at your hips, reaching towards your toes to stretch your hamstrings.

2. Seated Reach:

  • Sit with legs extended, reach towards your toes, keeping your back straight.

3. Chest Opener:

  • Stand or sit, clasp your hands behind your back, and open your chest.

4. Child's Pose:

  • Kneel on the floor, sit back on your heels, and reach your arms forward.

5. Neck and Shoulder Rolls:

  • Gently roll your shoulders and tilt your neck from side to side.



Remember to listen to your body, modify exercises as needed, and stay hydrated throughout the workout. If you'd like personalized guidance and support on your fitness journey, I'm available as your local personal trainer. Feel free to reach out for assistance and take the next step towards achieving your health and fitness goals! 💪🏠 #FitnessJourney #HomeWorkoutHero

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