Full Body Home Workout

Let’s put your fitness gear to work. This full body workout utilizes the basic fitness gear everyone should have at home; the swiss ball, dumbbells and resistance bands. If you prefer to hit the gym, you can do the same exercises there using exercise specific machines.

Workout Instructions

It’s a simple workout format today. Perform warm-up exercises back to back without taking a break for 3 rounds straight. This is not a speed a round to raise your heart rate, it’s intended to warm up and loosen up your muscles. Taken your time and do it properly.

For strength training portion, perform each exercise for 3 sets in recommended rep ranges. Take 60s break between each set. Finish one exercises set before moving onto the next one.

The Full Body Home Workout


  • Lunge to High Knee Kick 10x/leg
  • Double Leg Raise 10x
  • Lateral Flexions with Swiss Ball 12x/side

No rest. Do the warm up again 2 more times for a total of 3 rounds.

Strength Training

  • Pushups 10-12x
  • Clean and Press 8-10x
  • Dumbbell Press on Swiss Ball 10-12x
  • Seated Back Row 12-15x
  • Shoulder Press 10-12x
  • Bicep Curls 10-12x
  • Tricep Kickbacks 10-12x
  • Crunches on Swiss Ball 10-12x