A Full Body Workout At Home, Its Easier Than You Think

If bad weather deters you from making a trip to the local gym or you aren’t sold on investing in a fancy, schmancy membership -- you can still work out in the comfort of your own home.

Not sure how? We can help! 

Read on for the best full-body workout that you can do to get your muscles working and heart rate up, without ever stepping foot inside a gym. 

Why Working Out At Home Is Better Than The Gym 

When it comes to fitness, working out doesn’t have to mean going out. You don’t need to trek to the local gym to get in a solid workout. In fact, you can accomplish plenty without ever leaving the house. Whether you want to increase your strength, build your endurance, burn calories to keep your waistline in check, or do all the above -- you can do it in the comfort of your own home. 

Here are some of the most impressive benefits of exercising at home:

It’s Convenient 

It goes without saying that life is pretty hectic, but working out at home makes it easy to fit fitness into your busy on-the-go lifestyle. There’s really no need to waste your time and energy gathering all your stuff, packing your gym bag, driving across town, and fighting for a parking spot. All you have to do is don suitable attire, walk to the designated workout room in your house, and start sweating. Honestly, if your PJs can double as workout gear -- you can even skip getting dressed!

Availability Is Never An Issue

If you have ever belonged to a gym, chances are you’ve wasted quite a bit of time waiting for equipment or settled for a totally different activity because the class you were super eager to take was full. One of the major benefits of working out at home is that you never have to wait for equipment or space, so your fitness routine won’t ever lose momentum. 

Germs Aren’t A Concern 

Exercise involves sweat -- and sweat doesn’t stay between the lines. It drips and splatters, potentially contaminating everything and anything it touches with germs and bacteria. If you want to work out without catching the flu or coming down with a cold, the gym isn’t exactly the best place to accomplish your fitness goals. While sweat will still definitely be a factor when you exercise at home, you’ll only need to worry about your sweat. This makes it far more sanitary and less likely to, well -- gross you out. 

It’s Budget Friendly 

Saving money is undeniably one of the best benefits of working out at home. You’ll save cash because there is no membership fee, no need to shell out for parking or gas, and no pressure to have stylish workout attire. Yes, you’ll need to buy some equipment, but it doesn’t really take much to furnish a basic home gym. Start slow and simple, and add additional fitness gear as you feel the need.

Or, another great idea is to invest in something like GEAR 1, a total workout system that completely replaces traditional gym equipment. Rather than spending money on barbells and kettlebells in varying weights, GEAR 1 is all you need to get an incredible workout from head to toe. 

And the best part? It takes up very little space and can easily be stored under your bed or in the closet for easy clean-up. What’s not to love?

So, Without Further Ado, Here’s An Easy Full Body Workout You Can Do At Home 

Before you start the workout, be sure to get a water bottle to keep yourself properly hydrated. You’ll need GEAR 1 for these movements, but feel free to use just your body weight. 

• Warm-up with five minutes of light cardio followed and dynamic stretching.
• Beginners: Do one set of 14 to 16 reps of each exercise. 
• Advanced: Do two to three sets of eight to 12 reps.  

Standing Back Row 

1. Start by attaching your GEAR 1 to an anchor at the midpoint of a sturdy door. 
2. Facing the door, grab the handles, one in each hand. 
3. Step back one to two feet, so there is slight tension in the band. Your arms should be fully extended, with shoulders relaxed.
4. Keep your back straight, feet hip-distance apart, knees slightly bent. Engage your abs so your core is tight. 
5. Inhale and then exhale as you pull your elbows back, squeezing your shoulder blades until both hands are next to your rib cage. 
6. Inhale and slowly return to the starting position. Repeat.  

Glute Kick Back 

1. Attach your GEAR 1 to an anchor at the bottom of a sturdy door.
2. Facing the door, wrap the ankle strap securely around your right leg, and get down on all fours. 
3. Keeping your abs tight, inhale and drive your right knee in towards your chest. 
4. Exhale and fully extend your right leg back so that it’s parallel to the floor. 
5. Slowly return to the starting position and repeat.
6. Switch legs and perform the exercise on the left side.

Push Through Crunch 

1. Attach your GEAR 1 to an anchor at the bottom of a sturdy door.
2. Attach both bands to one handle. 
3. Facing away, lie on your back about one to two feet from the door with knees bent and feet flat on the floor -- hip-distance apart. 
4. Grab the handle with both hands and extend your arms straight up over your chest/collarbone. 
5. Exhale and lift your head and shoulders while pushing the band forward. 
6. Inhale and return to the starting position with control. Repeat. 

Standing Tricep Extension

1. Attach your band to an anchor near the bottom of a sturdy door. 
2. Grab the handles with both hands and step your left foot in front for a comfortable stance, lunging slightly forward. 
3. Bring both elbows up and forward so that your upper arms are lined up with your ears, close to your head. 
4. Inhale and release slowly to the start position. Repeat. 

Hamstring Curl 

1. Attach your GEAR 1 to an anchor near the bottom of a sturdy door. 
2. Slap on the ankle strap securely around your right ankle. 
3. Facing away from the door, lie down with your elbows resting on the floor. 
4. Relax both legs, keeping your knees together. 
5. Take a deep breath, exhale, and drive your right heel up towards your glute, making sure to squeeze your glute at the top of the movement. 
6. Inhale and slowly lower your right foot down to the starting position. Repeat.

A Final Word 

Gone are the days of having to trek to a gym to exercise. With GEAR 1, you can get in a great full-body workout without ever having to leave your home. Arms? Check. Legs? Yes. Core? You bet!

Whether you’re looking to torch calories, build muscle, or increase stamina -- HYGEAR can get you there. 

Sources:

Endurance Vs. Stamina: Differences and Tips to Improve Both | Healthline

Bacteria | What is microbiology? | Microbiology Society

Your gym is teeming with invisible members: Germs. Here’s how to avoid them. | Washington Post