There is no need for a gym and machines to build good muscles, you can achieve good physics at home without a gym. It saves your gym membership fees and any machine injuries from heavy weight lifting. However, you have to make an effort and push your limits.
This blog has ten easy exercises for a full-body workout at home for men. These are proven exercises that cover all your muscles and help you get stronger and healthier.
Why Do a Full Body Workout at Home for Men?
- It’s easy: You can exercise whenever you want.
- It saves money: No need to spend on gym memberships.
- It’s flexible: Adjust workouts to your needs.
- It’s private: Work out in your own space.
- It’s effective: Build muscles faster by targeting many muscles at once.
Start with a Warm-Up
Warm-up prevents injuries. You can try this warm-up:
- Jumping Jacks: For 2 minutes
- Arm Circles: For 1 minute (30 seconds each way)
- High Knees: For 1 minute
- Bodyweight Squats: For 1 minute
10 Easy Full Body Workouts at Home for Men
- Bodyweight Squats
- Stand with your feet apart and hands in front of you.
- Bend your knees and lower yourself like sitting on a chair.
- Stand back up.
- Squats strengthen your legs and hips.
- Push-Ups
- Lie face down, keeping your hands wider than your shoulders.
- Push your body up until your arms are straight.
- Lower your chest back down and repeat.
- Push-ups make your chest, shoulders, and arms stronger.
- Dumbbell Deadlifts
- Hold dumbbells and stand with your feet apart.
- Bend at your hips to lower the dumbbells to your knees.
- Stand straight again.
- Deadlifts strengthen your legs, back, and hips.
- Dumbbell Bench Press
- Lie on your back with dumbbells at chest level.
- Push the dumbbells up until your arms are straight.
- Lower them back down and repeat.
- This builds chest and arm strength.
- Dumbbell Rows
- Bend forward, holding dumbbells in both hands.
- Pull the weights to your chest and squeeze your shoulder blades.
- Lower the weights and repeat.
- Rows help strengthen your back and arms.
- Dumbbell Shoulder Press
- Hold dumbbells at shoulder height.
- Push them upward until your arms are straight.
- Lower them back to your shoulders.
- This strengthens your shoulders and arms.
- Lunges
- Step forward with one leg and bend both knees.
- Push back to your starting position.
- Repeat with the other leg.
- Lunges build leg strength and improve balance.
- Dumbbell Bicep Curls
- Hold dumbbells at your sides with palms facing up.
- Lift the weights to your shoulders and slowly lower them.
- Bicep curls build arm muscles.
- Dumbbell Tricep Extensions
- Hold a dumbbell above your head with both hands.
- Lower it behind your head and lift it back up.
- This strengthens the back of your arms.
- Dumbbell Plank Rows
- Start in a push-up position holding dumbbells.
- Pull one dumbbell to your chest, then switch sides.
- Plank rows build your core, back, and arms.
Cool Down
After working out, stretch to relax your muscles:
- Quad stretch: 30 seconds per leg
- Hamstring stretch: 30 seconds per leg
- Shoulder stretch: 30 seconds per arm
Sample Routine
Here’s a quick plan:
- Warm-up: 5 minutes
- Bodyweight Squats: 20 reps
- Push-Ups: 15 reps
- Dumbbell Rows: 15 reps per arm
- Lunges: 10 reps per leg
- Dumbbell Bicep Curls: 15 reps
Repeat this routine 3 times.
Stay consistent, challenge yourself, and watch your strength grow! With this full body workout at home for men, you can reach your fitness goals without needing a gym.
