Course 33: Home workout 3 

Teacher
Ben Abstacker
Category:
Home Workouts

Full-Body Home Workout: Enhance Strength and sculpt your body

This home workout routine is designed to target multiple muscle groups, including your legs, core, and upper body. By incorporating a variety of exercises, you can achieve a balanced full-body workout that enhances strength, stability, and overall fitness.

  • Course Outcomes (What you’ll learn)

Engaging in the described home workout routine offers a range of benefits that contribute to your overall health and fitness. Here are the key advantages you can expect from regularly performing this workout:

1. Full-Body Strength:

  • The variety of exercises targets different muscle groups, helping you develop balanced overall strength.

2. Core Stability:

  • Several exercises, including atomic sit-ups, toe touches, windscreen wipers, and plank arm lifts, engage and strengthen your core muscles, enhancing stability and supporting proper posture.

3. Upper Body Strength:

  • Standing bicep curls and standing shoulder presses target your upper body, improving arm and shoulder strength.

4. Lower Body Strength:

  • Exercises like single leg extensions and stiff leg deadlifts work your quadriceps, hamstrings, and glutes, contributing to stronger legs.

5. Flexibility and Mobility:

  • Stiff leg deadlifts help improve flexibility in your hamstrings, enhancing your range of motion.

6. Functional Fitness:

  • The workout promotes functional fitness by incorporating movements that mimic everyday activities, making you better equipped for daily tasks and activities.

7. Cardiovascular Endurance:

  • The circuit-style workout, when performed with minimal rest between exercises, can elevate your heart rate and contribute to improved cardiovascular endurance.

8. Time-Efficiency:

  • This efficient workout can be completed in a relatively short amount of time, making it suitable for busy schedules.

9. Core Engagement and Balance:

  • Many exercises require core engagement and balance, improving overall stability and core strength.

10. Convenience of Home Workouts:

  • You can perform this routine in the comfort of your own home, eliminating the need for a gym or specialized equipment.

11. Overall Fitness Progress:

  • Consistently engaging in this workout routine can lead to improved fitness levels, increased muscle tone, and a sense of accomplishment.

Remember, the benefits of any workout are best realized when combined with a balanced diet, adequate hydration, and sufficient rest. Regular exercise, such as the one described, can contribute positively to your physical and mental well-being, helping you achieve your health and fitness goals over time.

  • Course Duration

Please allow 60 mins for this workout on each level

1
Full-Body Home Workout: Enhance Strength and sculpt your body - Introduction
2
Exercise 1: Exercise 4: Single leg extension (glute bridge)
3
Exercise 2: Atomic sit ups
4
Exercise 3: Standing bicep curls
5
Exercise 4: Standing shoulder press
6
Exercise 5: Stiff leg deadlifts
7
Exercise 6: Toe touches
8
Exercise 7: Windscreen wipers
9
Exercise 8: Plank arm lifts
Yes, you can. The workout can be adapted to suit your fitness level. Please start at Level 1: DELICIOUS if you are a beginner. Focus on proper form and gradually increase intensity. You can also modify movements to make them less challenging until you build strength and stamina.
Yes you will need dumbbells or resistance bands. If you don’t have them, you can use water bottles, books or bags.
You can aim to perform this workout 2-3 times a week, allowing adequate rest between sessions. Listen to your body and adjust the frequency based on your recovery.
Absolutely. Modify exercises to accommodate any limitations or injuries you might have. Consult a fitness professional if you're unsure about modifications that suit your needs.
Focus on proper form and alignment during each exercise. You can use mirrors or record yourself to check your form. If you're new to these exercises, consider seeking guidance from a fitness professional to ensure correct execution.
Absolutely. This workout can be part of a well-rounded fitness routine. Incorporate cardiovascular activities, flexibility exercises, and other strength training to create a comprehensive program.
Yes, warming up is crucial to prepare your body for exercise. Engage in light aerobic activity and dynamic stretches to increase blood flow and flexibility.

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Prerequisites
Enrolled: 1 student
Lectures: 9

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