How to Get a Full Body Workout without Hitting The Gym from How to Get a Full Body Workout without Hitting The Gym

How to Get a Full Body Workout without Hitting The Gym

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How to Get a Full Body Workout without Hitting The Gym

Traveling to a gym or fitness center can be time consuming, especially when they are far from your work place or residential home. For some people, going to the gym can also get pretty boring, and doing the same routine day after day can become a drag. Fortunately, there are plenty of ways to get in shape and switch up your routines without having to hit the gym.

*Related: 20 Fun Ways to Exercise if You Hate the Gym

“With the right routines and exercises, you will obtain your fitness goals in no time,” Jennifer O’Neal, cyclist and fitness expert, says.  The routines and exercises listed will help you to do a full body workout whenever and wherever you like, she adds.

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Start with a Warm Up

“Generally, warm up is the most crucial thing to consider in every workout routine because this will help your body to be ready for the full body workouts and routines,” Jennifer O’Neal, cyclist and fitness expert, says. “Moreover, warm ups are your key factors to avoid the unwanted cramps and excessive painful stresses on your muscles.”

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Upper Body Workout: Push-Ups

Push-ups are a great routine for your upper body; it strengthens further your shoulders and arms,” O’Neal says. “The recommended span and counts for doing push-ups is 15 counts per repetition. A full workout is best done in 2 to 3 repetitions.”

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Upper Body Workout: Dips

“Front dips are usually done by facing the chair or a stand,” O’Neal says. Place your arms in front, holding the tool in front of you. “Now try pushing it downwards and allowing it to lift up your whole body,” she adds. Recommended: 3 repetitions doing 8 counts.

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Upper Body Workout: Weight Lifting Curls

This weight lifting routine will require you to use dumbbells. “Placing and holding the dumbbells in front of you with your arms forming the L-shape, try to lift these dumbbells close to your shoulders and chest,” O’Neal says. “Do this in 3 repetitions with 8 counts.”

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Lower Body Workout: Squats and Clock Squats

Squats are considered to be the king of all exercises. “Place your two legs in a standing still position aligning them on to your shoulders, [then] raise your arms forward with your body straightened,” O’Neal says. “Slowly, try to do a sitting position where in you stress the butt areas and thighs but not your knees. And then back again to the standing position.” Do this in 2 to 3 repetitions with 10 counts.

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Lower Body Workout: Standing Crunches

Standing Crunches are just as effective as normal crunches. “While standing, keep your feet on distance aligned to your shoulders, [then] place your arms at the back of your head and try to lift your knee closest to your head,” O’Neal says. “Simultaneously, lift your left and right knees while your head reaching them every lift.” Do this in 3 repetitions with 8 counts for each knee.

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Lower Body Workout: Step Ups / Stairs Up

O’Neal says to get a chair or a flat surface tool that may serve as another step upward for you. “Place this right in front of you with a distance that is quite enough for you to step on.” With a balanced standing position, take a step on to the chair or on to the tool with one foot lifting your body as well, she adds. “Once you have already lifted your whole body, step back again on to the ground and repeat the process for the other foot.” Recommended: 3 repetitions with 8 counts for each foot.

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Core Workout: Rollups

Lay flat on the floor in a relaxed position, then place your arms heading forward to the open air, O’Neal says. “Upon doing so, try to lift your upper body going on a sitting position while reaching the tip of your toe. Similarly to doing sit ups and big crunches, once you have reached the tip of your toes, go back again gently on to your primary position.” Recommended: 2 to 3 repetitions with 10 counts each.

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Core Workout: Plank

Get into a push up position, and place your arms and hands on the ground allowing your body to be in parallel with the surface of the ground, O’Neal says. “Lift your whole body and make sure that the only parts touching the ground are your toes and your hands.” Stay on the lift up to 30 to 45 seconds; do this in 3 repetitions.

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Other Workout: Running for Cardio

“Cardio workouts are best to complement the overall routines you will be doing,” O’Neal says. “It may be done after warm up and before the actual routines. Or you may opt to do it after the exercises.” Running and cycling are two of the best forms of cardio.

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Other Workout: Climbing Staircases

Yes, your staircases at home may be useful for your exercises and routines. “You may opt to do this as a part of your cardio as well," O’Neal says. Brisk walking while climbing the stairs is a good form of exercise. “Try to climb the stairs in 15 counts, reaching the top serves as 1 count.”

How to Get a Full Body Workout without Hitting The Gym