6 Exercises For An At Home Full Body Workout

A Full Body Workout You Can Do At Home with Just Bands and Dumbbells

Wide Leg Push-Ups - Negative

THE SET UP: Start in the standard push-up position with your shoulders over your wrists. Next, step your feet out wider than hips distance, to achieve the wide leg stance.

THE MOVEMENT: In a slow and controlled motion, bend through your elbows through the push up, until your body reaches the floor in one "plank" position. Bend your knees and press up onto your hands. Place the balls of your feet back on the floor, and pop back up into the starting pushup position.

Remember! When lowering down to the floor, make sure to control your movement to help with alignment.

Give this challenging movement a try to test your core and upper body strength!

Alternating Bicep + Hammer Curls

THE SET UP: Start in a hinge position with knees unlocked, hips slightly behind shoulders. Take a deep breath, engage core on the exhale.

THE MOVEMENT: One rep palms up, one rep thumbs up, repeat. Alternate between bicep curls and hammer curls.

Remember! Keep that core engaged the entire time. If the weight is too heavy, or you’re too tired , momentum will take over and you’ll feel your body rocking.

Bent Over Tricep Extension with a Band

THE SET UP: Anchor your resistance band low, walk back for tension. Bend forward by hinging at the hips. Neutral spine means your back has a slight arch (not rounded like a noodle ). This is the biggest correction we make to bent over exercise - engage your core and roll your shoulder blades back ‘set’.

THE MOVEMENT: Keeping the upper arm stationary, extend your elbow. Notice Dr. Jillian is aware of her feet and resets multiple times to maintain an arch. Tripod foot actually reduces the pressure in your low back!

Remember! Slow and controlled movements will give you a better workout. Don’t go for speed here.

Skull Crushers in Dead Bug Pose

THE SET UP: Start in dead bug pose holding dumbbells. Find neutral spine, on the exhale draw belly button in without flattening into the ground, bring legs up to 90 degrees with knees bent. Hold this position throughout to challenge your core!

THE MOVEMENT: Alternate tricep extension one arm at a time, keeping the upper arm still and perpendicular to the ground. This is where it can get sloppy! Don’t let your elbows flail.

Remember! If you feel pressure in your lower back, bring your feet to the floor and continue in hooklying (knees bent feet flat).

Tricep Kickbacks in Hinge Position

THE SET UP: Securely anchor a band at the bottom of a doorway. Start in a hinge position (tripod foot & braced core) with tension on the band.

THE MOVEMENT: Extend the elbow to make a straight line from shoulder to wrist. We often see the shoulder roll forward during kickbacks which can cause pinching in the neck or shoulder area.

Remember! Only the forearm moves during this exercise. Keep the upper arm steady.

Bicep Curls with Workout Band

THE SET UP: Step feet hips-width distance and slightly sit back to engage your lower extremity muscles. Breathe out to embrace abdominals and engage shoulders. Anchor workout band.

THE MOVEMENT: Curl workout band to engage biceps, then release slowly and controlled towards the sides your body. Repeat.

Remember! Make sure your elbows stay pinned to your sides.