MyFitnessPal

× Under Armour VIEW

Free - In the App Store

! (https://www.myItnesspal.com/) " Blog

(https://blog.myItnesspal.com)
(https://blog.myItnesspal.com/)
(http://blog.mapmyrun.com/)
(https://blog.myItnesspal.com/video)
(https://www.facebook.com/myItn
(https://twitter.com/MyFitness
(https://www.instagram.c
(https://www.pintere

RECIPES (HTTPS://BLOG.MYFITNESSPAL.COM/RECIPES/) NUTRITION WEIGHT LOSS

INSPIRATION ESSENTIALS VIDEO SHOP UA

10-Move Full-Body Workout at

Home
BY HENRY HALSE (/AUTHOR/HENRY-HALSE) • MARCH 31, 2020

• NO COMMENTS (HTTPS://BLOG.MYFITNESSPAL.COM/10-MOVE-FULL-BODY-WORKOUT-AT-
HOME/#POST-COMMENTS)

SHARE IT: (mailto:?

subject=MyFitnessPal
Blog
-
'10-
Move%20Full-
Body%20Workout%20at%20Home'&body='10-
Move%20Full-
Body%20Workout%20at%20Home'
-
https://blog.myItnesspal.com/?
p=44088)

Încearcă formula Anew

Formula cu antioxidanți și tehnologie cu

pigmenți pentru corectarea culorii.

When you’re stuck at home and feeling restless, a workout can clear
your mind and release pent-up energy. Whether you have dumbbells in
your home gym or get creative with gallon jugs, this workout can be
done in your living room.

1 0 - M OV E TOTA L - B O DY H O M E
WORKOUT
This workout consists of 10 basic exercises. Some are for your lower
body, some for your upper body and some for your core. Perform 10
reps of each exercise, then move onto the next one. If an exercise works
on one side at a time, do 10 reps on each side. After you’ve done every
exercise, repeat the whole circuit again. If you’re still feeling energized,
go for a third round. You can even set a timer and do AMRAP (as many
reps as possible) until it goes off.

Alternating Lateral Lunges

For this exercise you’ll need a little bit of room. It works the outsides of
your hips, which are the glute muscles, and the outside of your thighs.
You might also feel a stretch in your groin. Angel Baez, a New York-
based personal trainer, recommends holding something heavy in each
hand to make the exercise harder. He suggests gallon containers of milk
or water. You can also Ill a suitcase with weight and press it overhead
after each lunge, says Baez, to use your shoulders in the movement.

The move: Start standing with your feet together. Take a big step out to
the side with your right foot. Both feet should point forward. Stick your
butt back and lean to the right. Squat as low as you can with the right
leg, keeping your left leg straight. Then, step back up to the center and
repeat on the left side. Continue to alternate for 10 reps on each side.

Plank Walkdown
If you have hardwood hoors or another unforgiving surface, you might
want a towel or something soft to protect your elbows. This upper-body
exercise works your shoulders and triceps. It’s helpful if you’re trying to
improve your pushup strength.

The move: Start on the ground in a pushup position with your arms out
straight and hands under your shoulders. Put your right forearm down
on the ground, then the left. You’re now in a plank position. Then, put
your right hand on the ground and straighten your right arm. Do the
same with the left. You’re now in a pushup position. Repeat 10 times.

McGill Curl-Up
Senzaţie de catifea
Fii în centrul atenției cu machiajul care ți se
potrivește.
(https://blog.myItnesspal.com)
avon.ro Deschideți

This move isFULL-BODY

10-MOVE meant to strengthen
WORKOUTyour abs and enhance the stability of
AT HOME
your spine, according to Stuart McGill
(http://www.ahs.uwaterloo.ca/~mcgill/Ptnessleadersguide.pdf),
# PREV: What 250-Calorie Breakfasts Lo ... PhD.
(https://blog.myItnesspal.com/what-250-calorie-
It’s a useful exercise for anyone suffering from back pain or if you
breakfasts-look-like-for-5-diets/)
simply want to prevent a back injury from occurring.
" NEXT: Caulihower and Greens Frittat ...
(https://blog.myItnesspal.com/caulihower-and-greens-
Thefrittata/)
move: Lie on your back on the ground. Put your hands under your
lower back so it maintains a curve. Bend your right leg and plant your
(mailto:?
foot on the ground. Lift your head and shoulders up off the ground. Hold
subject=MyFitnessPal
 Blogswitch legs and do
for 7–8 seconds, then relax. Repeat 10 times, then
10 more. -
'10-
Move%20Full-
Rear-Foot Elevated Split Squat Body%20Workout%20at%20Home'&body='10-
Move%20Full-
Body%20Workout%20at%20Home'
-
https://blog.myItnesspal.com/10-
move-
full-
body-
workout-
at-
home/)

Sophia Pellegrom, a New York City-based personal trainer, recommends

this exercise for building functional strength, mobility and total-body
stability. The exercise shifts the weight onto your front leg, she explains.
To make the exercise harder, Pellegrom recommends elevating either
your front or back leg or performing the exercise at a slower tempo.

The move: Find a hat surface, like a chair or couch. Stand 2 feet in front
of it, facing away. Lift one foot and put it on the couch or chair. You can
dig your toes in or let the foot lie hat.
Lower your back knee down until it’s an inch above the ground. Lean
forward slightly over your front leg throughout the exercise. Then, come
back up to complete one rep. Do 10 reps on one leg, then switch to the
other leg.

Dips
Your shoulders and triceps work overtime in this exercise. You can
make it harder by placing something heavy in your lap, like a weighted
backpack. You can also pull a chair in front of you and place your feet
on the chair so your legs are straight. This exercise works your
shoulders, triceps and chest.

The move: Find a chair or couch. Sit at the very edge with your hands
next to you. Walk your body forward so your butt is in front of the edge.
You can keep your feet planted or straighten your legs out to make it
harder.

Bend your elbows and lower yourself down toward the ground. Keep
going until your elbows are bent to 90 degrees. Then, press yourself
back up until your elbows are locked out. Repeat 10 times.

Ab Rollout With Foam Roller

The ab roller is a challenging ab exercise, but you can replace the ab
wheel with a foam roller. If you buy a foam roller for your home gym at
least you can use it to roll your muscles, meaning you get a little more
bang for your buck.

The move: Start kneeling on the ground with a foam roller horizontal in
front of you. With your hands on the roller, push your hips forward so
your butt isn’t sticking out. Now roll the foam roller forward slowly with
your hands and you reach your arms out. Go as low as you feel
comfortable, then roll back to the starting position.

Glute Bridges
Noam Tamir, personal trainer and owner of TS Fitness in New York City
recommends glute bridges for building your booty at home. For this
exercise you can use one leg at a time to make it more challenging. You
can also put your feet on an elevated surface like the edge of a couch or
chair. Doing so increases your range of motion, says Tamir, which
makes the exercise more diocult.

The move: Lie on your back on the ground. Plant your feet six inches in
front of your butt. Lift your hips up as high as you can, driving through
your heels. Lower your butt back to the ground to complete on rep. To
make it harder, keep one leg in the air and drive through one leg, working
one glute at a time. Complete 10 reps on each leg.

Kettlebell Renegade Row

You can use kettlebells or dumbbells for this exercise. It works your
shoulders, arms and back muscles. To make it harder, add a pushup
between each rep.

The move: Put your dumbbells or kettlebells on the ground. You can use
one or two. Get into a pushup position with the weight between your
hands. Set your feet wide. Pick the weight up with your right hand and
row it into your rib cage. Avoid turning your hips as you pull. Set it back
down and switch sides. Complete 10 reps on each side.

Dumbbell Stepups
Get creative to add weight to this exercise. You can hold weights, heavy
bags or even suitcases.

The move: Grab your weights and hold them by your sides. Find a chair
or couch that’s stable enough for you to stand on. It shouldn’t feel
wobbly. Put one foot up on the surface. Lean forward and step up with
the other foot so you’re standing tall at the top. Then, step back down
with the same foot and repeat 10 times before switching legs.

Curl and Press

Grab a pair of light-to-moderate dumbbells for this exercise. You’ll work
your biceps, shoulders and triceps with the curl and press.

The move: Start standing with your dumbbells in your hands. Curl the
dumbbells up with your palms facing up. Bring them to your shoulders
with your palms facing each other. Then, press the weights overhead
until your elbows are locked out. Bring the dumbbells down to your
shoulders and then lower them back to your sides to complete one rep.

(https://mapmyrun.app.link/BL-routines)
(https://mapmyrun.app.link/BL-routines)

Salvează

"5 Herbs that Stop Knee Pain"

Doctor Reveals 1 Weird Compound to Relieve Knee
Pain that May Surprise You.

Nutreance Learn More

TAGS
10-move home workout (https://blog.myItnesspal.com/tag/10-move-
home-workout/)

daily 3 (https://blog.myItnesspal.com/tag/daily-3/)

Full Body (https://blog.myItnesspal.com/tag/full-body/)

home workouts (https://blog.myItnesspal.com/tag/home-workouts/)

ABOUT THE AUTHOR

Henry Halse
(https://blog.myItnesspal.com/author/henry-halse/)
Henry is a personal trainer and writer who lives in New
York City. As a trainer, he’s worked with everyone from
professional athletes to grandparents. To Ind out more
about Henry, you can visit his website at
www.henryhalse.com (http://www.henryhalse.com/), or
follow him on Instagram @henryhalse
(https://www.instagram.com/henryhalse/).

SHOP UNDER ARMOUR

# "

Men's UA Sportstyle Joggers Women's UA Velocity hoodie

$54.99 $27.99
(https://www.underarmour.com/en-us/mens-ua-sportstyle-
joggers/pcid1352099-388?
cid=MMF|REF|MFPal|Blog|reczone|1352099|10-move-full-
body-workout-at-home)
$39.99 $19.99
(https://www.underarmour.com/en-us/womens-ua-velocity-
hoodie/pcid1355646-497?
cid=MMF|REF|MFPal|Blog|reczone|1355646|10-move-full-
body-workout-at-home)
(https://development-us.sfcc.ua
tech-2.0-ss-tee/1
dwvar_1326413_color=100&dwv
move-full-body-wo

RELATED

TRENDING ARTICLES

(https://blog.myItnesspal.com/how-much-do-you-really-need-to-walk-to-
lose-weight/?
utm_source=mfp&utm_medium=blog&utm_campaign=trending)
How Much do You Really Need to Walk to Lose Weight?
(https://blog.myUtnesspal.com/how-much-do-you-really-need-to-walk-to-
lose-weight/?
utm_source=mfp&utm_medium=blog&utm_campaign=trending)
MARCH 13, 2019

(https://blog.myItnesspal.com/watch/quick-greek-chicken-wraps/?
utm_source=mfp&utm_medium=blog&utm_campaign=trending)
Quick Greek Chicken Wraps (https://blog.myUtnesspal.com/watch/quick-
greek-chicken-wraps/)
FEBRUARY 15, 2017
(https://blog.myItnesspal.com/essential-guide-to-myItnesspal/?
utm_source=mfp&utm_medium=blog&utm_campaign=trending)
Essential Guide to MyFitnessPal (https://blog.myUtnesspal.com/essential-
guide-to-myUtnesspal/?
utm_source=mfp&utm_medium=blog&utm_campaign=trending)

(https://blog.myItnesspal.com/the-most-dangerous-fat-is-the-easiest-to-
lose/?utm_source=mfp&utm_medium=blog&utm_campaign=trending)
The Most Dangerous Fat Is the Easiest to Lose
(https://blog.myUtnesspal.com/the-most-dangerous-fat-is-the-easiest-to-
lose/?utm_source=mfp&utm_medium=blog&utm_campaign=trending)
JANUARY 19, 2018
 (https://blog.myItnesspal.com/8-foods-surprisingly-good-weight-loss/?
utm_source=mfp&utm_medium=blog&utm_campaign=trending)
8 Foods That Are Surprisingly Good for Weight Loss
(https://blog.myUtnesspal.com/8-foods-surprisingly-good-weight-loss/?
utm_source=mfp&utm_medium=blog&utm_campaign=trending)
APRIL 25, 2018

VIEW COMMENTS

FURTHER INSPIRATION

/essential- (https://blog.myfitnesspal.com/15-rd- (https://blog.myfitnesspal.com/10- (https://blog.myfitnesspal.com/e

approved-foods-to-support-a-healthy-
immune-system/)
/essential- 15 RD-Approved Foods to Support a
Healthy Immune System
(https://blog.myfitnesspal.com/15-rd-
← approved-foods-to-support-a-healthy-
immune-system/)
essential-bodyweight-exercises/) exercises-from-a-to-z/)
10 Essential Bodyweight Exercises 26 Essential Exercises From A to
(https://blog.myfitnesspal.com/10- (https://blog.myfitnesspal.com/e
essential-bodyweight-exercises/) exercises-from-a-to-z/)
→

(https://blog.myItnesspal.com)

MyFitnessPal (https://www.myItnesspal.com/) provides powerful tools that make it easier for anyone to live a healthier life by tracking
their meals and physical activity. MyFitnessPal is part of the world’s largest digital health and Itness community, Under Armour
Connected Fitness™. Improve your overall health and Itness with our family of apps.
The World’s Largest Fitness Community

(http://www.mapmyrun.com/)
(https://www.myItnesspal.com/)
(https://www.endomondo.com/)
TOP
(/10-
MOVE-
FULL-
B O D Y-
W O R K O U T-
AT-
MapMyRun Blog (http://blog.mapmyrun.com/) MyFitnessPal Blog (/) HOME/#KIN
UnderArmour.com (https://www.underarmour.com/en-us/?
cid=MMF|REF|MFPal|Blog|FooterStatic|UnderArmourCom)
UA Shop App (https://www.underarmour.com/en-us/shop-app?
cid=MMF|REF|MFPal|Blog|FooterStatic|UAShopApp)

© 2020 Under Armour®, Inc. | Privacy Policy (https://account.underarmour.com/privacy) | Terms (https://account.underarmour.com/terms-and-conditions)

| Cookie Preferences