At-Home Full Body Routine

With so much commotion going on regarding the COVID19 virus, it has fitness enthusiasts everywhere begging the question: Should you avoid the gym? The answer is…. YES. I hate to break it to you, but gyms are infested with all different kinds of germs. Even if you are a hardcore fitness enthusiast and germs are not going to hold back your workouts, there is a large chance your gym may close their doors for a couple of weeks. HOWEVER, just because you can’t go to the gym does not mean you have to skip your work out! You can most definitely get a great workout in at home using your body-weight! It may not be as intense as your in-gym workouts, but a workout nonetheless!

To help out during these strenuous times we’ve drawn up a full-body workout that can be done right in the comfort of your home or your backyard. All you will need is a couple of dumbbells/kettlebells; if you don’t have weights grab a heavy object easy to hold!

Full Body Workout:

3 rounds

*You will perform each exercise for x amount of reps one right after another. That will equal 1 round. Repeat 3 times*


Jump squats (10 reps)
Lunges (10 reps each leg)
Mountain Climbers (20 reps. 1=both knees up)
Russian Twists (20 reps)
Pulsing Sumo Squats w/10lb dumbbell (20 reps)
Tricep Dips (10 reps)
Push-Ups (10 Reps)
jump squats

Jump Squats

  1. Stand with your feet shoulder-width apart.
  2. Start by doing a regular squat, then engage your core and jump up explosively.
  3. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
  4. Do three sets of 10 reps.



  1. Stand tall with feet hip-width apart. Engage your core.
  2. Take a big step forward with the right leg. Start to shift your weight forward so heel hits the floor first.
  3. Lower your body until the right thigh is parallel to the floor and right shin is vertical. It’s OK if knee shifts forward a little as long as it doesn’t go past right toe. If mobility allows, lightly tap left knee to the floor while keeping weight in right heel.
  4. Press into the right heel to drive back up to starting position.
  5. Do three sets of 10 reps.

mountain climbers

Mountain Climbers

  1. Get into a plank position, making sure to distribute your weight evenly between your hands and your toes.
  2. Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.
  3. Pull your right knee into your chest as far as you can.
  4. Then switch, pulling that knee out and bringing the other knee in.
  5. Keeping your hips down, run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.
  6. Do three sets of 20 reps.

russian twists

Russian Twists

  1. Sit on the floor and bring your legs out straight.
  2. Elongate and straighten your spine at a 45-degree angle from the floor, creating a V shape with your torso and thighs.
  3. Reach your arms straight out in front, interlacing your fingers or by clasping your hands together.
  4. Use your abdominals to twist to the right, then back to center, and then to the left.
  5. Do three sets of 20 reps.

*Medicine Ball/Weight optional*

sumo squats

Pulsing Sumo Squats

  1. Start with your feet in a wide stance, toes pointed out as far as is comfortable.
  2. Keeping your back and spine in a neutral position, and torso upright, tighten your core.
  3. Bend the knees outwards so they remain over your ankles, and sit down with your butt into a squat position.
  4. Squeezing your glutes, rise up about 2-3 inches, and then lower. This is one ‘pulse’.
  5. Continue pulsing for the desired amount of time to complete a set, then raise yourself out of the squat to finish.
  6. Do three sets of 20 reps.

*Weight optional*

tricep dips

Triceps Dips

  1. Sit on the edge of the chair and grip the edge next to your hips. Your fingers should be pointed at your feet. Your legs are extended and your feet should be about hip-width apart with the heels touching the ground. Look straight ahead with your chin up.
  2. Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair.
  3. Lower yourself until your elbows are bent between 45 and 90 degrees.
  4. Slowly push yourself back up to the start position and repeat. Control the movement throughout the range of motion.
  5. Do three sets of 10 reps.

push ups


  1. Get down on all fours, placing your hands slightly wider than your shoulders.
  2. Straighten your arms and legs.
  3. Lower your body until your chest nearly touches the floor.
  4. Pause, then push yourself back up.
  5. Do three sets of 10 reps.

Give this at-home full body routine a go and let us know what you think!


Supplementing is also very important! While proper nutrition and training (in that order) are always the most important thing for any exercise routine, supplementing can carry major benefits!  

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