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42 Best Full-Body Home Workouts

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Best Full-Body Home Workouts

Home workouts can be a lifesaver, especially in times when you cannot get to the gym. In this article, We are going to share with you a complete home workout routine to help you to build muscles (chest, shoulders, back, biceps, triceps, legs, and abs).

Here are 42 Best Full-Body Workouts you should try to do at home.

1. Home Workouts: Chest

Push-ups (Weighted Backpack)

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Step 1: Fill a backpack with books to add weight and wear it as you would normally.

Step 2: Get down on all fours, place your hands slightly wider than your shoulders.

Step 3: Straighten your arms and legs. Now lower your body, have your elbows in a comfortable angle, until your chest nearly touches the floor.

Step 4: Pause, then push yourself back up. Repeat.

Wide grip push-ups (Weighted Backpack)

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Step 1: Fill a backpack with books to add weight, and wear it as you would normally

Step 2: Start in high plank position, feet together and hands a bit wider than shoulder-width apart, fingers pointing forward or slightly outward. Engage quads and all of your core as if holding a plank.

Step 3: Bend elbows out to the sides to lower torso toward the floor, pausing when your chest is just below elbow height.

Step 4: Exhale and press into palms to push your body away from the floor to return to starting position, moving hips and shoulders at the same time.

Staggered push-ups (Weighted Backpack)

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Step 1: Fill a backpack with books to add weight, and wear it as you would normally

Step 2: Assume a standard push-up position with legs and arms straight. Hands under shoulders.

Step 3: Next, stagger your hands by placing your right hand forward and left hand back. This is the starting position.

Step 4: Begin the exercise by lowering your chest until it almost touches the ground. Pause, then push back up as quickly as possible. This completes one rep. Alternate hands every set.

Decline push-ups (Weighted Backpack)

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Step 1: Fill a backpack with books to add weight, and wear it as you would normally

Step 2: In a push-up position again, place your feet on a raised platform with your hands wider than your shoulders.

Step 3: Now, with your arms holding your body weight and your feet on the raised platform, start the exercise by keeping your body in a straight position and pushing it down to the ground.

Step 4: Lower your chest to the ground as close as possible, hold on for a second before pushing back to the starting position.

Incline push-ups (Weighted Backpack)

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Step 1: Fill a backpack with books to add weight, and wear it as you would normally

Step 2: Start in a push-up position by placing your hands on a raised platform, place hands wider than shoulder-width with feet on the ground.

Step 3: Your body should be in a whole straight position. Keep your elbows tucked before Pushing your body down until it almost touches the ground, pause, then push up quickly.

Diamond push-ups (Weighted Backpack)

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Step 1: Fill a backpack with books to add weight and wear it as you would normally

Step 2: Start in a push-up position and place your hands under your chest in a diamond shape.

Step 3: Lower your chest towards the ground, then push up.

Step 4: Keep your back straight and tense your core. And make sure to keep your fingers in the correct position.

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2. Home Workouts: Shoulders

Couch Overhead Press

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Step 1: Using a couch, Sit on your knees and have the couch on your front shoulders (Consider a Spotter)

Step 2: Narrow grip on the couch bottom, straight wrists, vertical forearms. Lock your knees and hips.

Step 3: Inhale, and Press the couch over your head, until it’s balanced over your shoulders and mid-foot

Step 4: Hold the Couch for a second at the top. Then lower it back to your front shoulders and repeat.

Elevated Pike Push Up

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Step 1: Use any raised platform to put your feet on, Get into a standard push-up position with hands slightly wider than shoulder-width apart and with your feet on the stepper.

Step 2: Lift your hips up as high as possible to an inverted V, keeping the back flat. Your legs and arms should stay as straight as possible.

Step 3: Bend your elbows and lower your upper body until the top of your head nearly touches the floor.

Step 4: Hold for one or two counts and push yourself back up until your arms are straight.

Diving Dolphin

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Step 1: Start in a forearm plank position and with your elbows in the same line with shoulders and feet width-apart, move your feet forward about 10 to 12 inches to lift your hips toward the ceiling.

Step 2: without moving your body from its straight position, push down your lips driving your shoulders forward over your wrists.

Step 3: Return to your starting position and repeat preferred repetitions.

Lateral Raise Using Water Bottles

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Step 1: Grasp 2 bottles of water, stand upright and hold hands to sides with elbow slightly flexed.

Step 2: Raise arms up to sides until upper arms are parallel to the floor. Keep elbows fixed throughout the motion.

Step 3: Return to your starting position and repeat preferred repetitions.

Plank Lat Arm Raise

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Step 1: Start in a plank position, your chest in a stable position

Step 2: slowly raise your left arm to your side. pause for five seconds. (if it’s hard, you can make it easier by placing your right hand under the center of your chest instead of placing it under your right shoulder.

Step 3: Now, bring your arm back to the starting position without moving your chest. Do the same exercise again for the other side, that’s one rep.

Water Bottle Front Raises

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Step 1: Grab two water bottles and stand up straight. The bottles should be in front of your thighs with your hands facing down. This is the starting position.

Step 2: While keeping your torso stationary, lift the bottles to the front. Your elbows should be slightly bent. Lift the bottles up until your arms are slightly above the level where they would be parallel to the floor. Exhale as you do so, and pause for a second when you get to the top.

Step 3: Lower the bottles back to the starting position, inhaling as you do so.

Step 4: Repeat for the desired number of reps.

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3. Home Workouts: Back

Door Pull-ups

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Step 1: Facing the door, reach up and place your hands over the top of it (ensure a secure grip).

Step 2: Hang to the Door with straight arms and your legs off the floor

Step 3: Pull yourself up by pulling your elbows down to the floor, Go all the way up until your chin passes the top of the door.

Step 4: Lower yourself until your arms are straight, repeat.

Table Rows

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Step 1: Lay under the table with bent legs and feet standing on the floor.

Step 2: Grab the edge of the tabletop with both hands slightly wider than shoulder-width, and pull your body off the floor a bit. This is your starting position.

Step 3: Now pull yourself up to the tabletop safely.

Step 4: Straighten your arms and return to the starting position and repeat.

Superman Towel Row

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Step 1: Lie superman position on the floor, chest lifted.

Step 2: hold a towel taut between your hands in front of your shoulders, elbows bent.

Step 3: Make sure to raise your legs 4-5 inches off the ground.

Step 4: Press the towel away from you until your arms are fully extended.

Step 5: Return to start. That’s one rep.

One Arm Backpack Row

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Step 1: place your right hand and your right knee on the flat bench.

Step 2: With a straight back and your stomach parallel to the weight bench, hold a backpack (add books for weights) with your left hand, palm facing towards you.

Step 3: Exhaling, bring the backpack straight up to your chest by bending the elbow back to a 90-degree angle.

Step 4: Inhaling, lower the backpack until your arm is straight down and your elbow has only a slight bend.

Step 5: Repeat for a full set of repetitions and then switch sides.

Reverse Snow Angel

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Step 1: Place your forehead on the thick part of a mat or folded towel.

Step 2: Lie face down with your hands relaxed at your side.

Step 3: Keeping your shoulders seated tightly in their socket and your arms locked out.


Step 4: Raise your hands overhead, Your hands and legs should remain a few inches off of the ground

Step 5: Move your hands to your sides. Keep your arms locked out and your shoulders remain seated tightly in their sockets.

T-Superman

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Step 1: Lie on the floor face down and extend your arms out 90 degrees to your sides.

Step 2: Raise your torso off the floor while simultaneously lifting your legs.

Step 3: Hold for a moment, and then return to the starting position.

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4. Home Workouts: Biceps

Towel Bicep Curls

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Step 1: Take a long towel and stand midway so that the ends are at an even height to the ground.

Step 2: Hold both ends of the towel at a 90-degree angle to the floor.

Step 3: Contract your core and have your knees bent slightly throughout the exercise.

Step 4: Begin to curl up the ends of the towel and hold at the upper position.

Step 5: Hold this position for 10-15 seconds, breathe deeply while doing the exercise.

Doorway Curls

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Step 1: Grasp a doorway with one arm.

Step 2: Establish a wider stance with your shoulders.

Step 3: Let your body fall slowly while holding on to the door once you have a suitable resistance in your arm.

Step 4: Pull yourself up slowly.

Backward-facing Reverse Pushup

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Step 1: Start in the standard pushup position.

Step 2: Turn your hands so your fingers are facing the wall behind you. Move your hands so they’re aligned with your mid-back.

Step 3: Lower down, tucking your elbows in toward your body as much as possible.

Step 4: Once your chest reaches near the floor, push back up to start. Again, complete three sets to failure.

Close Grip Curl (Water Bucket)

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Step 1: Grasp a water bucket with both hands (fill it with water or put water bottles inside).

Step 2: Stand up, keeping your torso straight and your head up. Your feet should be positioned about shoulder-width apart, and your elbows should be held close to your torso. This is the starting position.

Step 3: Curl the water bucket upward using a semicircular motion; your forearms should be touching your biceps. Exhale as you do so. Contract your biceps for a second at the top.

Step 4: Move slowly back to the starting position. Inhale as you do so.

Step 5: Repeat for the number of reps in your set.

Hammer Curl (Water Bucket)

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Step 1: Grasp a water bucket with both hands (fill it with water or put water bottles inside).

Step 2: The palms of your hands should be facing your torso. This is the starting position for the exercise.

Step 3: Curl the weight forward while contracting your biceps. Your upper arm should remain stationary. Continue to lift the weight until your biceps are fully contracted. Hold the contraction for a moment as you squeeze your biceps.

Step 4: Inhale and slowly start to bring the water bucket back to the starting position.

Step 5: Repeat for the desired number of reps.

Concentration Curls (Water Bucket)

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Step 1: Pick the water bucket up with your right hand. Place the back of your upper right arm on the top of your inner right thigh. Move the palm of your hand until it is facing forward. This is the starting position.

Step 2: Keeping your upper arm stationary, curl the weights forward while contracting your bicep. Exhale as you do so. Hold this position as you squeeze your biceps.

Step 3: Bring the water bucket back to the starting position as you inhale.

Step 4: Repeat until you complete a full set and switch to your left arm.

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5. Home Workouts: Triceps

Bench Dips

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Step 1: Sit down on a bench, hands next to your thighs. (You can also perform a bench dip off a stair or other elevated surface; the same steps apply.)

Step 2: Walk your feet out and extend your legs, lifting your bottom off the bench and holding there with extended arms.

Step 3: Hinging at the elbow, lower your body down as far as you can go, or until your arms form a 90-degree angle.

Step 4: Push up through your palms back to start.

Skull Crushers

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Step 1: Start in a narrow-grip push-up position, arms shoulder-width apart or slightly closer, with your hands on a bar or any other elevated surface.

Step 2: Keep your hands close together and your elbows pointed down to focus more on the triceps.

Step 3: Bend only at the elbows—try not to bend the shoulders—and lower your upper body down until your forehead is between your hands.

Step 4: Press from the triceps, and push your body back up.

Step 5: The lower the incline, the more challenging the exercise.

One Arm Tricep Push Up

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Step 1: lying on your right side and your feet with your hips and shoulders stacked to the ground.

Step 2: Use your right arm to hug your waist after putting your left palm on the mat in front of your shoulder.

Step 3: Place your left arm straight while pushing your upper body up. your arm should be bended and your upper body lowered back to the mat.

Step 4: Repeat until you complete a full set and switch to your left arm.

Plank Tricep Extension

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Step 1: Begin with your feet together and elbows positioned directly under your shoulders with your forearms parallel to each other.

Step 2: Maintain a neutral spine while creating a straight line from your head to your heals. This is your starting Plank position.

Step 3: Shift your front weight into your palm and exhale while simply extend your arms simultaneously, elevating your body up.

Step 4: Maintain neutral alignment as you inhale, returning your elbows back to the starting position. Repeat for the desired amount of repetitions.

Tricep Extension With Towel

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Step 1: Start off standing as firm as you can with your feet the same width as your shoulders,  your back straight and your abs drawn in.

Step 2: Hold a towel or something similar behind your head facing up.

Step 3: Have a partner hold towel tight and control the pace during the exercise so the resistance is constant.

Step 4: Lower your forearms down, slowly, until they reach your biceps, then slowly raise your arms back up, squeezing your triceps, to starting position.

Tricep Kickbacks With Water Bottle

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Step 1: Hold a pair of water bottles with an overhand grip, stand tall with your chest up and core braced.

Step 2: Bend at the hips while keeping your back completely flat and firm.

Step 3: Once you have your upper body in parallel with the floor, bring your upper arms to your sides.

Step 4: Begin by pushing the water bottles back and behind you.

Step 5: Pause at the top of the movement and feel the contraction in your triceps.

Step 6: Slowly lower the water bottles and begin again.

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6. Home Workouts: Legs

Lying Leg Press With A Couch

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Step 1: Lie on the floor using your yoga mat (have the spotter hold the couch for you)

Step 2: Position feet about shoulder-width apart.

Step 3: Try to push through your heels, keeping the knees even and lined up over the toes.

Step 4: Extend your legs until nearly straight, try to avoid locking the knees.

Step 5: Lower your weight slowly back towards the starting position.

Backpack Squats

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Step 1: Fill a backpack with books to add weight, and wear it as you would normally

Step 2: Stand with your feet shoulder-width apart and stretch your arms out in front of your for balance

Step 3: Bend your knees outward and lower your body down to a 90-degree angle (parallel)

Step 4: Stand back up, and repeat.

Backpack Leg Curl

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Step 1: Place a weighted backpack between your feet and lie face down on the bench. Then, lift the backpack off the floor, and make sure that your legs are parallel to the floor.

Step 2: Now, curl the backpack up until the top of the backpack is pointed at the ceiling. Exhale during this portion of the exercise.

Step 3: Then, slowly lower your legs back down until you feel a slight stretch in your hamstrings. Inhale during this portion of the exercise.

Step 4: Repeat the desired number of reps.

Bulgarian Lunges With Water jugs

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Step 1: Start by getting a bench, and place your back foot’s laces down on the surface of the bench.

Step 2: grab two water jugs (or anything with a good grip) on each hand.

Step 3: Keeping the weight on the heel of your front leg, slowly descend towards the ground, and stick your butt out on the way down.

Step 4: Get as low as you can get, and then come back up, squeezing your glutes the whole way.

One Leg Squat

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Step 1: Stand on one leg with your foot pointing straight ahead and the knee of the other leg slightly bent.

Step 2: Raise the non-supporting foot from the floor slightly.

Step 3: Lower to a squat position, keeping the knee of the supporting leg centered over the ball of the foot.

Step 4: Repeat until you complete a full set and switch to the other leg.

Calf Raise

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Step 1: Fill a backpack with books to add weight and wear it as you would normally.

Step 2: Stand upright with the balls of your feet on an elevated platform with your toes pointing forward and your heels extended off the back end. This is your starting position.

Step 3: Exhale as you raise up on your toes as high as possible.

Step 4: Hold for a moment and then inhale as you lower your heels back down as far as possible without actually leaving the platform.

Step 5: Repeat for a complete set.

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