​Troy Adashun

​Founder

If you don't have an access to a gym or fitness equipment, you don't necessarily have to ditch training.

Instead, you can adapt and improvise with what you have - Gravity, your own bodyweight, chairs and tables (even couches if you are stronger).

On this page, we will give you our very best full body home workout that has 7 supersets and 14 total exercises to hit every muscle 

These five were designed to help you blast the entire body and account for a highly anabolic response.

Read until the end and make sure to save this entire workout!

FULL BODY HOME WORKOUT

Contrary to popular belief, you can actually get a good workout with no equipment whatsoever.

That is of course, if you are creative enough to make use of all the things your body is capable of.

In this first workout, we are covering 7 different bodyweight movements that will target the entire body.

Those are:

  1. 1
    Squat movement 
  2. 2
    Upper body push movement 
  3. 3
    Hinge movement 
  4. 4
    Upper body pull movement 
  5. 5
    Ab movement
  6. 6
    Isolation movement 
Note: For this workout, we are using an intensity technique called "Superset" which requires you to do 2 exercises in a row, with no rest.

In-between the separate supersets, you can take a little rest but generally, the goal is to just go on.

Let's go!

EXERCISES #1 & 2 - WALL SIT & SQUAT JUMP SUPERSETS

Sets: 5

Reps: 30-45 seconds time under tension

This first superset will focus on getting proper time under tension, followed by a dynamic lower body movement, with no rest.

As you should know by now, in our book, muscle development is about activation and overload and that is exactly what this sequence of exercises does.

Exercise Execution - Wall Sits

  1. 1
    Lean with your back against a wall
  2. 2
    Go down until your legs are parallel to the ground
  3. 3
    Drive the tension through the heels to maintain that static position
  4. 4
    Hold for 30 to 45 seconds (more if you can)

Exercise Execution - Squat Jumps

  1. 1
    Place your feet at shoulder width with toes slightly out
  2. 2
    Bend knees slightly and keep your back straight
  3. 3
    Keep your arms by your side 
  4. 4
    Squat down until your legs are slightly below parallel
  5. 5
    Jump vertically with an explosive pace
  6. 6
    Land on your toes and repeat the dynamic movement pattern of squatting down and jumping for 30 to 45 seconds

EXERCISES #3 & 4 - WALL & REGULAR PUSH-UPS SUPERSET

Sets: 5

Reps:
30-45 seconds time under tension

These next two exercises will target all zones of the pectoralis major (chest muscles), but will also give a good deal of work to the shoulders and triceps.

Let's push through.

Exercise Execution - Wall Push-Ups

  1. 1
    Stand with your back against the wall
  2. 2
    Take a couple of steps forward to the point where you can straighten your body and touch the wall with your legs
  3. 3
    Place your hands on the ground, slightly wider than shoulder width
  4. 4
    Lift your legs up on the wall so that your body is at a 45-degree angle with your butt pointing up
  5. 5
    Keep body stable, without allowing the hips to fall down
  6. 6
    Go down, as if you are trying to touch the ground with your upper chest
  7. 7
    Push up, contracting the chest and shoulders up top

Exercise Execution - Slow eccentric Push-Ups

  1. 1
    Place your hands on the ground wider than shoulder width
  2. 2
    Keep feet close together and further back, so that your body is straight
  3. 3
    Don't allow your hips to fall down
  4. 4
    Go down slowly (~3-4 seconds) until your chest touches the ground
  5. 5
    Explode up, without locking out the elbows
  6. 6
     Contract the chest up top and repeat the movement pattern

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EXERCISES #5 & 6 - ISO LEG BRIDGES & BACKPACK DEADLIFTS

Sets: 5

Reps:
30-45 seconds time under tension

Exercises five and six will smash the lower portion of the posterior chain, namely the hamstrings and glutes.

The first movement is an unilateral exercise and for the second one, we're using a backpack for counterweight.

All you need is a couch and a backpack.

Exercise Execution - Iso leg bridges

  1. 1
    Lie down in front of the couch
  2. 2
    Lift your feet up on the couch, so that the heels are at the edge 
  3. 4
    Make sure that your legs form a straight angle - Move forward or backwards if needed
  4. 5
    Lift Yourself only on the right heel, contracting the glute and hamstring up top
  5. 6
    Go back down slowly, without resting completely at the bottom
  6. 7
    Maintain tension for 30 to 45 seconds then switch to the other leg and do the same

Exercise Execution - Backpack deadlifts

  1. 1
    Fill up a backpack with weights or books
  2. 2
    Grab the backpack with a close grip and step with your feet at shoulder width
  3. 3
    Keep toes pointing forward
  4. 4
    Bend knees slightly
  5. 5
    Keep torso straight abd bend over slowly
  6. 6
    Feel the stretch in your hamstrings
  7. 7
    Extend the body back up, contracting the glutes up top
  8. 8
    Repeat the movement for ~45 seconds

EXERCISES #7 & 8 - DESK-ASSISTED PULL-UPS & JUG ROW SUPERSET

Sets: 5

Reps:
30 to 45 seconds time under tension

Though we are using n no fitness equipment everything can be a piece of fitness equipment if you are creative enough.

In this case, we are using a desk and a water jug, or anything heavy which you have at hand and can grip comfortably.

Exercise Execution - Desk-assisted pull-ups

  1. 1
    Sit under the desk
  2. 2
    Straighten your legs and grab the edges of the table
  3. 3
    Keep your body straight
  4. 4
    Pull yourself up and contract the back musculature
  5. 5
    Go back down slowly, maintaining tension on the back
  6. 6
    Maintain movement pattern for 30 to 45 seconds

Exercise Execution - Jug rows

  1. 1
    Grab a jug or anything relatively heavy that you can hold comfortably
  2. 2
    Lean over on the edge of the table so that your body is bent
  3. 3
    Hold the jug by your side and retract your scapula
  4. 4
    Pull the jug up with elbow close to the body
  5. 5
    Contract the back up top then go back down slowly
  6. 6
    Maintain time under tension for ~45 seconds

EXERCISES #9 & 10 - BICYCLE CRUNCH & X+O CRUNCH SUPERSET

Sets: 5

Reps:
30 to 45 seconds time under tension

At this point you are probably tired but hey... You can continue just because you have plenty of fresh muscle groups remaining.

With this superset, we are going to attack the six pack and grant it gnarly pumps.

Exercise Execution - Bicycle Crunch

  1. 1
    Lie down on the floor or mat
  2. 2
    Lift your legs up 4-5 inches off of the ground and keep hands behind your neck 
  3. 3
    Curl your body and reach for the left knee with the right elbow
  4. 4
    Get back to the starting position, then repeat on the opposite side
  5. 5
    Keep repeating the movement pattern- Right elbow to left knee, initial position, left elbow to right knee, initial position 
  6. 6
    Maintain this for 30-45 seconds at moderate pace

Exercise Execution - X + O Crunch

  1. 1
    After finishing the last rep of the bicycle crunch, maintain the initial position with feet off the ground
  2. 2
    Lift your arms up and over your head and open out the legs to form an X with your limbs
  3. 3
    From that static position, curl the body, bring the knees closer and close your arms
  4. 4
    Get back to the initial position and repeat the movement pattern

EXERCISES #11 & 12 - STANDING CALF RAISE & ISO CALF RAISE SUPERSET

Sets: 5

Reps:
30 to 45 seconds time under tension

What is a good full body workout without some calf work?

Think about it, calves are probably the easiest muscles to train, especially because, well, you are always on them.

For this superset, you will need a ledge and your bare feet.

You will alternate between 3 foot positions.

Exercise Execution - Alt Standing Calf Raise

  1. 1
    Step on a ledge with your toes, on both legs
  2. 2
    Maintain a straight body position and keep the toes pointing forward
  3. 3
    Drop the heels down, then push through the toes to contract the calves
  4. 4
    After 7 repetitions, open the toes out and keep heels closer and complete another 7 repetitions
  5. 5
    Finally, open the heels out for the third position
  6. 6
    Do another 7 repetitions, following the stretch & squeeze movement pattern

Exercise Execution - Iso Paused Calf Raise

  1. 1
    Immediately after the alt calf raises, step on the ground with your left leg
  2. 2
    Raise up on your toes, contracting the calf up top
  3. 3
    Pause for 5 seconds then go back down slowly
  4. 4
    Do a total of 45 seconds per leg (8-9 reps)

EXERCISES #13 & 14 - TOWEL CURL & TRICEPS PRESS

Sets: 5

Reps:
45 seconds time under tension

Did you know that your legs are actually heavy enough to give you an amazing biceps pump?

For this last superset of the workout, we will be using a towel and the dead weight of our leg, to complete a curl.

Then, we will directly go to the isometric triceps press, which you can do on a table.

Exercise Execution - Towel Curl

  1. 1
    Grab a towel and sit down on the edge of a chair
  2. 2
    Place the towel under your right leg and grab both ends of the towel
  3. 3
    Let your leg hang completely free and relaxed
  4. 4
    With palms facing up, curl the towel up and contract the biceps up top
  5. 5
    Pause briefly, then return back down and repeat the movement pattern for 45 seconds

Exercise Execution - Isometric Triceps Press

  1. 1
    Stand next to the counter
  2. 2
    Place your hand on the counter and press down
  3. 3
    Hold that position and drive all the tension through the triceps
  4. 4
    Hold for 20-45 seconds and repeat on the opposite side

BONUS MOVE - EXERCISE #15

Sets: 3

Reps:
30 seconds time under tension

This final bicep finisher is exactly what you need to end this intense workout.

You can add the bicep desk hold in a superset with the towel bicep curl.

Not only will this give you massive pumps, but it will also help you develop static strength.

Exercise Execution - Counter bicep hold

  1. 1
    Stand in front of the counter
  2. 2
    Place your hands under the counter and squat down slightly
  3. 3
    Press up, as if you were trying to lift the counter up
  4. 4
    Drive the tension through the biceps and hold for 30-45 seconds

Conclusion

full body home workout sets and reps

Total body annihilation does not necessarily require heavy weights to be used.

Sometimes, with a little help of creativity, gravity and bodyweight, you can get in an intense, constructive workout.

We recommend adding this full body workout to your training regimen, even at times when a gym is available.

Remember that diversity is the mother of gains.

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