Complete Home and Gym Workout Routine: Lower Body, Upper Body, and Core
Looking for a versatile workout that can be done either at the gym or in your home? This comprehensive routine targets your entire body with effective exercise variations tailored to both environments.
Lower Body: Reverse Lunges
Start with reverse lunges to target your quadriceps, hamstrings, and glutes. Perform 10 repetitions on each leg. For an added challenge, elevate your front foot and incorporate a small pulse at the bottom of each movement to intensify the workout and enhance muscle engagement.
Upper Body: Chest Press/Push-Ups
Next, transition to the floor for upper body work. If you're at the gym with weights available, perform a chest press for 12 repetitions. The home alternative is 12 push-ups. Don't worry if full push-ups are too challenging—modify by dropping to your knees for half push-ups while maintaining proper form throughout the movement.
Back Strengthening
Continuing on the floor, this exercise targets your back muscles. For those working out at home, perform 12 supermans to strengthen your posterior chain. If you're at the gym with weights, opt for 12 wide-to-narrow bent-over rows to target multiple angles of your back muscles.
Hamstring Focus
For hamstring development, gym-goers should perform 12 Romanian deadlifts (RDLs). The home alternative is 10 single-leg deadlifts per side. Since single-leg deadlifts require balance, feel free to hold onto a stable object nearby for support while mastering the movement.
Core Finisher
Finish strong with core exercises. At the gym, complete 20 plank pull-throughs to engage your obliques and deep abdominal muscles. If you're working out at home, perform 20 slow mountain climbers to challenge your core stability while also elevating your heart rate.
This versatile routine provides effective options regardless of your workout location. By alternating between these exercises and gradually increasing intensity, you'll build strength and improve fitness with minimal equipment required.
