Full body workouts at home for women

So you want to workout without leaving home?

No problem!

You don’t need a gym membership or any equipment to get a full-body workout and look your best.
Use this great 4-week bodyweight workout at home to burn fat, tone every muscle, and improve your health and fitness.

Benefits of full body workouts at home

  • Train your major muscle groups
  • Reduce your risk of heart disease
  • Increase your strength
  • Boost Healthy brain function 

Workout Summary

Target gender:Women
Time per workout:40min – 55min
Program duration:4 weeks
Days per week:3 Days
Equipment required:Bodyweight, yoga mat, Resistance band (Optional)
Trainer:Emelie Sveed

Week 1 – Day 1 (Monday or Tuesday)

Do each exercise for 30 sec. Then rest for 30 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.

CIRCUIT 1

  • Bodyweight Squats
  • Curtsy Lunge
  • Glute Bridge
  • Donkey Kicks

CIRCUIT 2

  • Froggers
  • Kneeling Push- ups
  • Tri cep Dips
  • Superman

CIRCUIT 3

  • Plank w Single Leg Rai se
  • Scissor Kicks
  • Bicycle Crunches
  • V- Sit w Leg Extension

Week 1 – Day 2 (Wednesday or Thursday)

Do each exercise for 30 sec. Then rest for 30 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.

CIRCUIT 1

  • Bodyweight Squats
  • Reverse Lunges
  • Frog Pumps
  • Donkey Kicks

CIRCUIT 2

  • Mountain Climbers
  • Kneeling Push-ups
  • Triceps Dips
  • Superman

CIRCUIT 3

  • Commando Plank
  • Scissor Kicks
  • Straight Leg Toe Touches
  • V- Sit w Leg Extension

Week 1 – Day 3 (Friday or Saturday)

Do each exercise for 30 sec. Then rest for 30 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.

CIRCUIT 1

  • Jump Squats
  • Reverse Lunges
  • Frog Pumps
  • Donkey Kicks

CIRCUIT 2

  • Mountain Climbers
  • Crab Toe Touch
  • Tricep Dips
  • Froggers

CIRCUIT 3

  • Commando Plank
  • Russian Twists
  • Straight Leg Toe Touches
  • Bird Dog

Week 2 – Day 1 (Monday or Tuesday)

Do each exercise for 40 sec. Then rest for 20 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.

CIRCUIT 1

  • Jump Squats
  • Banded Lateral Wal k
  • Glute Bridge
  • Side Lunge

CIRCUIT 2

  • Commando Plank
  • Crab Toe Touch
  • Superman
  • Froggers

CIRCUIT 3

  • Heel Taps
  • Russian Twists
  • Plank
  • V- Sit w Leg Extension

Week 2 – Day 2 (Wednesday or Thursday)

Do each exercise for 40 sec. Then rest for 20 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.

CIRCUIT 1

  • Curtsy Lunge
  • Bodyweight Squats
  • Single Leg Glute Bridge
  • Frog Pumps

CIRCUIT 2

  • Kneeling Push-ups
  • Crab Toe Touch
  • Tri cep Dips
  • Froggers

CIRCUIT 3

  • Side Plank
  • Straight Leg Toe Touches
  • Plank
  • Heel Taps

Week 2 – Day 3 (Friday or Saturday)

Do each exercise for 40 sec. Then rest for 20 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.

CIRCUIT 1

  • Curtsy Lunge
  • Banded Lateral Walk
  • Single Leg Glute Bridge
  • Leg Extension

CIRCUIT 2

  • Superman
  • Mountain Climbers
  • Kneeling Push- ups
  • Triceps Dips

CIRCUIT 3

  • Side Plank
  • Straight Leg Toe Touches
  • Bicycle Crunches
  • Plank w Single Leg Raise

Week 3 – Day 1 (Monday or Tuesday)

Do each exercise for 50 sec. Then rest for 30 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.

CIRCUIT 1

  • Bodyweight Squats
  • Leg Extension
  • Glute Bridge
  • Donkey Kicks

CIRCUIT 2

  • Superman
  • Triceps Dips
  • Commando Plank
  • Kneeling Push-ups

CIRCUIT 3

  • Straight Leg Toe Touches
  • Russian Twists
  • Plank w Single Leg Raise
  • Scissor Kicks

Week 3 – Day 2 (Wednesday or Thursday)

Do each exercise for 50 sec. Then rest for 30 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.

CIRCUIT 1

  • In and Out Jumps
  • Leg Extension
  • Glute Bridge
  • Side Lunge

CIRCUIT 2

  • Crab Toe Touches
  • Kneeling Push- ups
  • Froggers
  • Commando Plank

CIRCUIT 3

  • V- Sit w Leg Extension
  • Bird Dog
  • Plank w Single Leg Rai se
  • Heel Taps

Week 3 – Day 3 (Friday or Saturday)

Do each exercise for 50 sec. Then rest for 30 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.

CIRCUIT 1

  • In and Out Jumps
  • Banded Lateral Walk
  • Frog Pumps
  • Side Lunge

CIRCUIT 2

  • Kneeling Push-ups
  • Mountain Climbers
  • Froggers
  • Commando Plank

CIRCUIT 3

  • Side Plank
  • Bird Dog
  • Plank
  • Heel Taps

Week 4 – Day 1 (Monday or Tuesday)

Do each exercise for 60 sec. Then rest for 30 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.

CIRCUIT 1

  • Jumping Lunges
  • Single Leg Glute Bridge
  • Bodyweight Squats
  • Side Lunge

CIRCUIT 2

  • Superman
  • Mountain Climbers
  • Crab Toe Touch
  • Commando Plank

CIRCUIT 3

  • Bicycle Crunches
  • Bird Dog
  • Plank
  • Scissor Kicks

Week 4 – Day 2 (Wednesday or Thursday)

Do each exercise for 60 sec. Then rest for 30 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.

CIRCUIT 1

  • Reverse Lunges
  • Single Leg Glute Bridge
  • In and Out Jumps
  • Banded Lateral Walk

CIRCUIT 2

  • Triceps Dips
  • Mountain Climbers
  • Crab Toe Touch
  • Froggers

CIRCUIT 3

  • Russian Twists
  • Bicycle Crunches
  • Side Plank
  • V- Sit w Leg Extension

Week 4 – Day 3 (Friday or Saturday)

Do each exercise for 60 sec. Then rest for 30 sec before starting the next one. Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.

CIRCUIT 1

  • Banded Lateral Walk
  • Jumping Lunges
  • Body weight Squats
  • Curtsy Lunge

CIRCUIT 2

  • Kneeling Push- ups
  • Mountain Climbers
  • Superman
  • Crab Toe Touch

CIRCUIT 3

  • Plank
  • Scissor Kicks
  • Straight Leg Toe Touches
  • Bird Dog

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