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0 sats \ 1 reply \ @Aardvark 5h \ on: Best single exercise for overall fitness HealthAndFitness
Honestly there isn't 1 workout that's going to effectively hit your whole body, especially from home. If I wanted to work out, from home, and effectively train my entire body I would do something like this.
It's bodyweight and it's scalable depending on your fitness level.
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13 sats \ 0 replies \ @User21000000 OP 4h
This is pretty good!
Here is how to construct the perfect home total body workout A:
  1. SQUAT / ANTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Alt. Single Leg Box Squats (use low box if advanced / higher box for beginners) 1 1/2 Bottomed Out Squats (to failure) Jump Squats
  2. UPPER PUSH (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Handstand Pushups OR Power Pushaways Rotational Pushups OR Knee Rotational Pushups Cobra Pushups (long head contracted) OR Knee Cobra Pushups
  3. HINGE / POSTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Alt. Single Leg Heel Touch Squats (use “kickstand” if needed) Alt. Sprinter Lunges Plyo Sprinter Lunges (jump from higher position if more beginner)
  4. UPPER PULL (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Pullups OR Seated Pullups Human Pullovers OR BW Sliding Pulldowns Inverted Chin Curls
  5. ABS (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Reverse Corkscrews Black Widow Knee Slides Levitation Crunches
  6. CORRECTIVE (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Angels and Devils
COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)
Here is how to construct the perfect home workout B:
HINGE / POSTERIOR x 3 ROUNDS Slick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg) Long Leg March High Hip Bucks
LUNGE / ANTERIOR x 3 ROUNDS Alt. Crossover Step Ups Alt. Reverse Lunges Split Squat Jumps
UPPER PUSH x 3 ROUNDS Variable Wall Pushups OR Knee Decline Pushups to Knee Flat Pushups Alt. BW Side Lateral Raises (from knees for beginners) Tricep BW Extensions (long head stretch)
UPPER PULL x 3 ROUNDS Chin Ups OR Seated Chin Ups Inverted Rows Back Widows
ABS x 2 ROUNDS Ab Halos V-Up Tucks Sit-Up Elbow Thrusts
CORRECTIVE x 2 ROUNDS Reverse Hypers
COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)
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