Looking to get in shape but don’t have access to a gym or weights? No problem! In this post, we’ve put together a full body home workout for men that requires no equipment. Whether you’re a beginner or a fitness enthusiast, these exercises will provide a challenging and effective workout for your entire body. Get ready to sweat and feel the burn with this no weights needed workout!
Full Body Home Workout for Men | No Weights Needed!
Introduction
Stepping out of the house to hit the gym might sound like quite a task, particularly in these unsettling times. This may lead you to procrastinate your fitness routine, but with the help of this full body home workout for men, there is no need to put your fitness goals on the back burner anymore. The best part about this workout? No weights are needed! So, whether you are a beginner or an experienced fitness enthusiast, you can do this workout from the comfort of your own home. Let’s dive in!
The Workout
The full body home workout for men that we will discuss in this article includes seven exercises. We recommend adding this workout to your daily routine to maximize results. Each exercise has its own recommended rep tempo. Let’s take a closer look at each of these exercises.
1. Feet Elevated Push Ups
The first exercise is Feet Elevated Push Ups. This exercise is great for the upper body and core, and it also helps improve balance. Start by placing your feet on a stable elevated surface, such as a couch or bed. Next, place your hands on the ground and, keeping your body straight, lower yourself down until your chest almost touches the ground. Thereafter, push yourself back up to the starting position. We recommend doing 10 to 12 reps, with a rep tempo of 3:0:1:0.
2. Pull Ups
Next up we have Pull Ups. This exercise is perfect for intense upper body workouts. Find a sturdy bar to hang from that can support your body weight. Grab the bar using an overhand position, a bit wider than shoulder-width apart. Lift yourself up until your chin reaches the bar, then slowly lower yourself back down to the starting position. Try doing six to eight reps with a rep tempo of 1:0:1:0.
3. Bulgarian Split Squat
The third exercise is Bulgarian Split Squat, which targets the lower body including thighs and hamstrings. Begin by standing keeping a bench or stool behind you. Place one foot on the bench, and the other foot a few feet in front of it, then lower yourself down until your front knee is at a 90-degree angle. After holding for a few seconds, return to your starting position. We recommend 10 to 12 reps, with a rep tempo of 3:0:1:0.
4. Feet Elevated Pike
Moving on, we have Feet Elevated Pike that focuses on the core and upper body. Get into a push-up position with your feet elevated on a couch or bed. Keeping your core tight, lift your hips until you form an inverted V position. Hold for a few seconds and then return to the starting position. Try doing six to eight reps with a rep tempo of 2:0:1:0.
5. Plyo Push Ups
The fifth exercise on this list is Plyo Push Ups which is perfect for an upper body workout. Get into a push-up position. Lower yourself down, then quickly push yourself back up while lifting your hands off the ground. Once your hands land, repeat. Do 10 to 12 reps, with a rep tempo of 1:0:1:0.
6. Reverse Push Up
Next up we have Reverse Push Up, which is great for the triceps and back muscles. Lie down with your hands placed on the floor beside your ears, palms facing downward. Feet should be laid flat on the ground with your knees bent. Push your hands and feet into the floor to raise your hips off the ground, and try to extend your arms fully. Hold for a few seconds before returning to your starting position. Try doing six to eight reps with a rep tempo of 2:0:2:3.
7. Glute Bridge
The seventh and final exercise is Glute Bridge, which focuses primarily on the core and glutes. Start by lying flat on your back with your knees bent, feet flat on the ground. Then, raise your hips until your body forms a straight line from your knees to shoulders. Hold for a few seconds and then slowly return to the starting position. We recommend 10 to 12 reps, with a rep tempo of 3:0:2:0.
Conclusion
Getting a full-body workout from home is incredibly easy and effective with this full body home workout for men! Remember to maintain proper form, engage the appropriate muscles, and follow the recommended rep tempo for each exercise. You’ll see amazing results by sticking to a consistent routine.
FAQs
- Do I need any equipment for this full body home workout?
A: No, equipment is not required. These exercises can be done easily without any gym equipment.
- What is the recommended rep tempo for the Feet Elevated Pushups in the full-body home workout?
A: The recommended rep tempo for Feet Elevated Push Ups is 3:0:1:0.
- Can beginners do these exercises?
A: Yes, these exercises are perfect for beginners or experienced fitness enthusiasts.
- How many reps of each exercise should I do?
A: We recommend doing 6 to 12 repetitions for each exercise, keeping the recommended rep tempo in mind.
- How often should I be doing this full body home workout for men?
A: We recommend doing this workout for at least three to four times a week. However, it depends on your fitness goals and workout routine, and you can adjust it accordingly.