Home workout plan - Train every muscle group with one routine! - Android

Since the coronavirus epidemic struck and half the planet found themselves in lockdown, interest in bodyweight training and any home workout plan using minimal equipment has skyrocketed. The web has responded in kind, resulting in a huge surge in resources, videos, and articles on that very subject.

Also read: The best home fitness streaming services: Bring the gym class to you!

Training with bodyweight is a very smart way to work out and offers many advantages, so this is good news. If more people come out of this situation understanding how to manipulate their own body to improve performance and aesthetics, they’ll be better off for it!

But with so much information out there, things can get a little bit muddled. Should you be doing high reps of push-ups? Do you need to learn planche? How do you train your legs? And can bodyweight training really emulate the benefits of heavy compound lifts?

As it turns out, there are many different approaches to home workouts, each with different benefits.

That’s why this article exists: to provide a simple, full-body home workout plan that can benefit anyone – from gym rats, to pro athletes, to people just wanting to get into shape. A full-body workout plan is simple to follow, and means you can stop worrying about the details and focus on progressing.

Stop worrying about the details and focus on progressing.

If nothing else, this can provide a useful starting point for you to build from.

Note: This plan comes from a qualified personal trainer, health writer, and fitness vlogger – I’m not just a tech journalist, y’know!

The full-body home workout plan

First, I’m going to share the home workout plan with you. After that, I’ll provide a little commentary on why this program should be effective for anyone.

Don't feel bad if you can't do the hardest variations - neither can I in many cases!

Each exercise will have a number of different variations starting from easy (on the left) all the way to extremely difficult (on the right). Don’t feel bad if you can’t do the hardest variations – neither can I in many cases!

Once you can perform the target number of repetitions for any movement or hold a position for one minute, increase the difficulty by switching to the tougher option. Otherwise, stop each set once you can no longer perform reps with good form.

I’ve provided a brief explanation of each exercise, but if you need more guidance then a quick YouTube will help you find what you’re looking for!

For any unilateral exercise – meaning it involves just one arm or leg – make sure to double the number of reps so that you are working each side of the body equally.

Rest for one minute between each set and each exercise.

This program can be performed three times a week, making sure to leave at least 48 hours between each session.

Note: perform a warm up prior to this home workout plan.

Knee push-ups | Push-ups | Archer push-ups | One-handed push-ups

Target reps/Time: 12/1 minute
Sets: 3

The regular push-up is a fantastic move for building pec, shoulder, and tricep strength. It also develops a rigid core, and is perhaps the best alternative to a bench press unless you have parallel bars at your disposal. If you can’t perform a regular push-up, you can keep your knees on the ground to reduce the amount of resistance (alternatively stand up and lean against a wall).

It is great at bringing out ripped definition in your abs!

Once the push up becomes easy and you can perform more than ten repetitions, try advancing to movements that isolate one side of the body more. The archer push up involves moving from one hand to the other and then lowering slowly. A one-handed push-up involves removing one hand from the floor altogether.

Not only does this increase the amount of weight you are lifting with each side, but it also forces you to brace your body against rotational forces (called anti-rotation). It also significantly increases the involvement of your core and can help develop your stability and athletic performance. Oh and it is great at bringing out ripped definition in your abs!

Diamond push-ups | Knuckle push-ups | L-sit flutter kicks | V-sit | Mana

Target reps: 12/1 minute
Sets: 2

Diamond push-ups bring your hands directly beneath your sternum in a triangle position. This moves the activation to the triceps, helping to create bigger arms. Knuckle push-ups do the same thing by bringing the hands down to the waist and supporting your weight on your knuckles. It’s crucial not to forget the triceps in a home workout plan, seeing as they should take up two thirds of the muscle mass in the upper arm!

The L-sit is a bodyweight static hold, that involves resting on your hand and holding your legs out straight in-front of you. Most of your weight is held by your triceps, and you’ll also get ab activation. Gently flutter the feet up and down to make this even more of an ab exercise.

It’s something to aspire to!

The v-sit takes this one step further by pointing the legs directly up. Mana is an extremely advanced calisthenics/gymnastic move that involves doubling the legs entirely back to point behind you. Hey… it’s something to aspire to!

Plank holds | Planche leans | Pseudo planche push-ups| Planche push-ups

Target reps/Time: 12/1 minute
Sets: 2

The planche is a stunning movement you’ll find all over Instagram that involves holding the body parallel to the ground while balancing on straight arms. It looks truly gravity defying.

The great thing about this though, is that it trains aspects of strength that are typically missed by most gym programs. In particular, this can develop your straight-arm strength, teaching you to keep your elbows fully locked out and scapula protracted while resting your weight on your hands. What better time to improve an overlooked aspect of your training?

It trains aspects of strength that are typically missed by most gym programs.

Most of us will be miles from accomplishing this feat, in which case focussing on the planche lean (locking out the arms and then leaning slightly forward) or even the plank hold (resting on your toes and forearms) can help build up to that.

(Personal note: I just achieved my straddle planche, which is an easier progression. I’m very stoked about that, except it busted my bicep in the process!)

The key is to focus on pushing the arms into the ground so that the shoulder blades are pushing forward across your back (there should be no dip between them). At the same time, contract your abs as though trying to do a crunch in order to engage the “hollow body.”

Pike push-ups | Elevated pike push-ups | Assisted handstand press | Handstand push-ups

Target reps: 12
Sets: 3

The pike push-up is a downward-facing push-up. It involves getting into push-up position, then bringing your hands toward your feet and pushing your buttocks in the air to form an upside down “V.” Now lower yourself to the ground, focussing on engaging the deltoids (shoulders) as you do.

When this becomes too easy, you can increase the difficulty by raising your feet on some blocks or on a sofa. This increases your range of motion, and places the weight a little more squarely over the shoulders. This is a common inclusion in any home workout plan as one of the best options for training shoulders. An alternative is the decline push-up.

Also read: Best home fitness tips, gear, and apps to keep you feeling your best

Once that becomes too easy, it’s time to kick your feet up against a wall and perform full handstand presses. Finally, with practice, you may be able to move away from the wall and balance your full bodyweight on your hands. At this point, the movement will involve your core a lot more, and that work done during the planche and plank will really help you to keep your torso rigid while your weight is stacked over your wrists and shoulders.

(Again, I’m getting there, but I really need to straighten out my posture and improve shoulder mobility!)

Performing free-standing hands