Full Body Blast | Rutina Full Body en Casa

Sometimes we like to focus on one area of the body and really go after it. But there are GREAT benefits for doing more full-body workouts regularly. They can feel daunting but when done right the benefits will just keep coming!

These workouts are meant to be a little more medium-paced with less focus on cardio like a HIIT workout and more focus on getting to everything. It also adds the benefit that if you hate working out a certain part of your body, it doesn’t seem as bad because we get to pair it with exercises we love. A little workout physiology anyone?

These workouts will not only burn calories but they will also build muscle and burn fat! They are great to do for men and women which means grabbing a workout buddy will be that much easier. Not all the workout means you have to do some really heavy lifting. There will be a combination of weights, bodyweight exercises, and resistance training. Each of them has their own benefits.

Don’t wait any longer grab your towel and let’s get started!


entrenamiento full body PDF

Know Before You Go

First here’s a quick reminder of these important factors before starting.

  • While we will give you a warmup to get you started, it’s important to not start until you’re ready and warm. This means paying extra attention to areas that may have experienced previous injuries, etc.
  • There will be recommended weights however the best weights for you to use will be different than the next person. Trying a few weights out on the lighter side to start is the best approach.
  • It’s important to still drink water as these workouts may not feel as strenuous as other workouts but indeed are.
  • There can be modifications to certain exercises based on one’s strength and ability

Full Body Workout at Home

Here is the workout with the exercises, number of reps, and sets, along with the description of each exercise.

Circuit 1 (Warm-up)

Follow the 1-3 sequence till completion then repeat once

Total sets: 2

  1. Jumping Jacks x 20
  2. Inchworms x 5
  3. Spiderman Plank x 5 cada lado

1. Jumping Jacks

You most likely do not need an explanation. Just in case, start standing straight up jump and land your feet shoulder-width apart and hands overhead. Jump again back to your position.

2. Inchworms


Start standing straight up. Lower your hands to the ground where your feet are. You may need a slight bend in your knees to be able to comfortably touch the ground. When your hands are on the ground walk your hands out forward until you are in a straight arm plank position. Once you reach this position walk your feet to your hands. This is an inchworm and resembles how an inchworm moves.

3. Spiderman Plank

Start at the top of a pushup position. Bring your right foot to your right hand in a lung position. From here reach your right elbow as close as you can to your right foot. Hold and then return to the position to do the left side.

Circuit 2

Follow the 1-3 sequence till completion then repeat once

Total sets: 2

  1. Single-leg squat x 10 each leg
  2. Weighted Bird Dog x 10 each side
  3. Jumpong split squats x 12 in total

1. Single-leg squat

single leg squat

Balance yourself on yourt left leg with your knee slighly bent and squat down as far as you can. Lift yourself back into the starting position. Once you've completed 10 reps, switch to the other leg and complete another 10. 

2. Weighted Bird Dog

bird dog with weights

Place weights on your ankles and/or hold a dumbbell in each hand. Get on all fours. Activate your glutes and core, take a breath and extend your left leg out behind you at the same time as you extend your right arm straight out in front of you. These should end up in a straight line parallel to the floor. Then repeat the movement with the other extremities.

3. Jumping split squats

jumping split squats

Start in a lunge position with your knee on the ground. Rise the knee up slightly and jump so that you switch your leg positions. You should land in the opposite landing position with switched legs. Do this continuously until you reached your number.

Circuit 3

Follow the 1-3 sequence till completion then repeat once

  1. Elevated single-leg hip lift x 8 each side
  2. High plank with shoulder taps x 8 each side
  3. Plied squats (with or without weight) x 12

1. Elevated single-leg hip lift

elevated single leg hip lift

Grab a chair, box or elevated surface. LIe on your back facing it. Place the sole of your right foot on the edge of the surface and lift your left leg straight into the air above you. Place your hands either side of your body palms flat on the ground, for support. Push your hips into the air and lower down steadily. Complete 8 reps then switch to the other side.

2. High plank with shoulder taps

high plank with shoulder taps

Start in a high plank position, with your hands on the mat directly below your shoulders. Widen your feet slightly to maintain your balance and then lift your right hand to touch your left shoulder. Try not to twist your hips and stay as still as possible. Then bring your hand back to the mat and repeat the other side.

3. Plied squats (with or without weight)

plied squat

Grab one 20-pound weight and hold it with your hands on your chest a few inches underneath your chin. Widen your feet a little more than shoulder-width. Point your toes outward at 45-degree angles. Now do a normal squat while keeping your chest up.   

Why It’s Worth It

This total body workout doesn’t need 100 exercises to get the work done. All you need is a few good exercises that perform multiple functions at once. Once you repeat these motions the burn will kick in, the muscle will build, and the body will tone. 

Remember, only push yourself to a comfortable weight as form is the most important factor to consider. Now that you know, GO GET IT! Your journey is just starting!


Caty is a blogger and certified personal trainer. She loves designing workouts for different age groups.

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Disclaimer:  Consult your doctor or other medical professional before beginning any new exercise regime to see if it is appropriate for your needs. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with your doctor or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. See the full disclaimer.

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