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# Full-Body Home Workout

Whether it’s the time commitment, lack of equipment, or just the desire to try something new, we’ve got a beginner-friendly home workout plan designed to make working out on your terms fun and worthwhile.

If you have access to dumbbells, then we recommend our [dumbbell-only home workout ](/exercises/total-body-exercises/full-body-dumbbell-workout/)plan.

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## Full-Body Home Workout Plan

We’ll break down the routine by body part so you can mix and match and make the most from your time spent working out.

Unless otherwise specified, aim for 5 sets of 12-15 reps per exercise. It’s recommended to split this workout plan over three days, with a day’s rest in between.

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### Chest and Back Day

Building your chest using your body weight means getting used to doing push-ups. Switch it up often and try different variants to keep things fresh.

* [Push-Ups](/exercises/chest-exercises/how-to-do-a-push-up/)

* [Decline Push-Ups](/exercises/chest-exercises/chest-workout-at-home/)

* [Diamond Push-Ups](/exercises/chest-exercises/chest-workout-at-home/)

* [Pull Ups](/exercises/back-exercises/how-to-do-pull-ups/)

* [Renegade Rows](/exercises/abs-and-core-exercises/how-to-do-a-renegade-row/)

* [Single Arm Rows](/exercises/arms-and-shoulders-exercises/arm-exercises/)

### Legs and Core Day

Some of the best exercises for working your legs and core are bodyweight by default. To make things harder, you can add weight or use resistance bands for greater intensity.

* [Bulgarian Split Squats](/exercises/legs-and-glutes-exercises/how-to-do-a-bulgarian-split-squat/)

* [Bicycle Crunches](/exercises/abs-and-core-exercises/how-to-do-a-bicycle-crunch/)

* [Toe Touches](/exercises/abs-and-core-exercises/how-to-do-toe-touches/)

* [Russian Twists](/exercises/abs-and-core-exercises/how-to-do-a-russian-twist/)

* [Sit-Ups](/exercises/abs-and-core-exercises/how-to-do-a-sit-up/)

* [Flutter Kicks](/exercises/abs-and-core-exercises/how-to-do-flutter-kicks/)

* [Tuck Jumps](/exercises/legs-and-glutes-exercises/how-to-do-a-tuck-jump/)

* [Planks](/exercises/abs-and-core-exercises/how-to-do-a-plank/)

* [Squats](/exercises/legs-and-glutes-exercises/how-to-do-squats/)

* [Sumo Squats](/exercises/legs-and-glutes-exercises/how-to-do-squats/)

* [Glute Bridge](/exercises/legs-and-glutes-exercises/how-to-do-a-glute-bridge/)

* [Oblique Crunches](/exercises/abs-and-core-exercises/how-to-do-oblique-crunches/)

* [Lunges](/exercises/legs-and-glutes-exercises/how-to-do-lunges/)

### Arms and Shoulder Day

Mixing traditional bodyweight exercises with yoga moves help target your arms and shoulders, although there is a lot of cross-over with chest and back.

* [Hand Walk Outs](/exercises/abs-and-core-exercises/15-min-ab-workout/)

* [Incline Push-Up](/exercises/chest-exercises/how-to-do-a-push-up/)

* [Downward-Facing Dog](/exercises/sports-guides-exercises/how-to-do-yoga-at-home/)

* [Pike Push-Ups](/exercises/chest-exercises/how-to-do-a-push-up/)

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## Further reading:

If you want to learn more about these individual exercises in more detail, check out our guides.

* [Best dumbbell chest exercises](/exercises/chest-exercises/effective-dumbbell-chest-exercises/)

* [Best dumbbell shoulder exercises](/exercises/arms-and-shoulders-exercises/effective-dumbbell-shoulder-exercises/)

* [Best dumbbell arm exercises](/exercises/arms-and-shoulders-exercises/dumbbell-exercises-for-your-arms/)

* [Best dumbbell ab exercises](/exercises/abs-and-core-exercises/dumbbell-ab-exercises/)

* [Leg workout using dumbbells](/exercises/legs-and-glutes-exercises/leg-workout-using-dumbbells/)

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## Want to learn more?

Lifting weights takes a lot of effort, so you want to make sure you’re getting the most out of your workout routine. The friendly [personal trainers](/personal-training/) at your[ local Gym ](/find-a-gym/)are on hand to discuss

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For a full-body workout, look no further than your own body weight. These easy-to-do exercises build muscle without the use of equipment. Learn more now.

Full-Body Home Workout | Total Body Exercise | The Gym Group

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