We all know how difficult it can be to get to the gym after 9 long hours of work. I bet it happened to you too.
But what do you do when you feel like you don’t have the energy to stop by the local gym on the way home? Or you may not have time to work out at the gym. You can only use 20 to 30 min.
So what is the solution? It could be just one: a full-body workout at your home gym.
But first take this away from me. If you don’t have a home gym set up yet, don’t even think about missing a workout. Go to the local gym that you are a member of. Missing a single workout can set the path for a habit. Vice versa, not missing a workout will not allow you to think about that option.
So let’s say it’s one of these days when you can’t hit the gym and you’re planning to work out at home. That means you have a gym of some kind, already installed.
In this article I want to advise you on your choices for a full body routine. However, the workout you choose will depend on how your home gym is equipped.
For example, you could have a home gym machine. Or you may be a hardcore bodybuilder. So you have free weights as your main equipment.
If you are in the first group (you have a home gym machine), this is the part to read.
The simplest home gym machines are equipped for at least several exercises, such as: bench presses, lateral curls, seated rows, bicep curls, triceps curls, leg extensions, and standing hamstring curls.
That is really enough. You can complete the whole body in one sitting.
Your training circuit:
/ Heating /
Sit-ups 2-3 x 15-30
Seated bench press 3 x 10-12
Lat pull-down 3 x 10 – 12
Front cable lift (machine behind you, lower pulley cable between thighs) 3 x 10-12
Standing Cable Bicep Curl (Lower Pulley Cable, Facing Machine) 3 x 10 – 12
Standing Triceps Curls (using pull handle down) 3 x 10-12
Leg extensions 3 x 12-15
Standing Hamstring Curls (in front of machine) 3 x 12-15
/ Cool down /
You have more options to replace some of the exercises:
Replace the wide grip of the seated bench press with the close grip of the seated bench press.
Replace the side pull down with seated rows (facing the machine).
Replace standing bicep cable curls with lying cable curls (lie on the floor on your back and place your feet on the rolling pads for support).
In case you belong to the second group, you are a hardcore enthusiast or a bodybuilder, the minimum equipment you have (I guess) is an adjustable bench, a power support, an olympic bar set, and a pair of dumbbells with adjustable weights.
For you, I suggest two circuit routines. You can do just one of them or you can do two circuits, using both if you feel like you have the energy (and the will) to do that:
Workout One / Circuit One
/ Heating /
Abs 1-2 x 15-30
Flat bench press on rack 2-3 x 12-15
Barbell Row 2-3 x 10-15
Seated Dumbbell Shoulder Press 2-3 x 12-15
Barbell Curl 2-3 x 8-12
Barbell Lying Triceps Extensions 2-3 x 12-15
Squats 2-3 x 10 x 15
Stiff Leg Dead Raises 2-3 x 10-12
/ Cool down /
Workout two / circuit two
/ Heating /
Reverse Crunches 1-2 x 15-20
Dumbbell Flies 2-3 x 10-12
One Arm Dumbbell Row 2-3 x 10-12
Dumbbell Lateral Raises 2-3 x 10-12
Seated Dumbbell Curl 2-3 x 8-12
One Arm Overhead Triceps Extensions 2-3 x 8-12
Lunges (holding a pair of dumbbells) 2-3 x 12-15
/ Cool down /
Note that the number of repetitions is slightly higher than what you would normally do if you had worked out in the gym. I did it this way on purpose. My advice is to use 50-70% of your One Rep Max due to the fact that you don’t have an observer. If you think you can go heavier, do so, but at your own risk.
That’s. Now that you have finished your workout you deserve a delicious cold protein shake. After all, you are at home and you can do it however you want, right? And yes, you must feel good because you didn’t miss your training.