6 exercises for a full body workout you can do at your home gym

A full body workout you can do on your own time at your home gym? 

I’ve got six exercises for you to try out as a fitness routine that will work your upper and lower body as well as your core.

Do you want to train your full body while you’re at home using your home gym equipment, or maybe even for an outdoor workout session? 

I’ve compiled a set of exercises for you that will work all areas of your body and included:

  • workout videos where I model the exercise,
  • notes on correct form to get the most out of the exercise while staying safe,
  • information which areas of your body you’ll train to ensure you have a better understanding of what to focus on,
  • the amount of sets and repetitions to aim for
  • several variations per exercise to ensure this full-body workout is great for beginners and more experienced people alike. 

For related reading check out my blog 

5 Versatile Home gym Essentials For An Effective Workout


Before you dive into the full-body workout

I know you’re super excited to get that full-body workout started. 

But give this a quick read!

Check-in with yourself, and be aware of your own capabilities, limits, and strengths. That includes getting a physical check-up with a healthcare professional if you’re unsure.  

Start each workout with a few minutes of warm-up exercises, like the ones here I recorded for you. 

While you’d want to push your body somewhat during this full-body workout, err on the cautious side starting out, working your way to the higher reps, sets, and weights.

To get the most out of each exercise and avoid injury, focus first on form and posture. Note the instructions, check the videos, then try it out, and correct your form when needed. Once you’ve got that right, go through the sets and reps. 

Trust me, it’ll be worth it!

So, yes! Finally! 

Here are your…

6 exercises for a full-body workout you can do at your home gym


Exercise 1 – Rope Skipping

You can skip rope nearly everywhere you go. 

What will it train? 

This is a full-body exercise that engages your postural muscles specifically. By skipping rope you train your balance, coordination, and your cardiovascular system. 

And as you can take the equipment, i.e. the rope, anywhere, there are so many ways to include a few minutes of skipping into your everyday routine – wherever you are!

What to look out for?

The height of a skip rope matters. The length should be no longer than your height plus 2.5-3 feet. 

Start by practicing your form first, then build up the consistency and sets. 

Your elbows need to be close to the sides of your body, your shoulders down and relaxed (not lifted up towards your ears), while you only rotate your wrists.


Sets/ Repetitions

Aim for 60 seconds in the beginning, and build yourself up to 5 minutes! 

Can also add one-minute skips between each of the following exercises to build up your stamina. 


If you’re new to skipping, focus on your form and manage your skipping rhythm. Bounce on the midsoles of your feet and count “1, 2, 3, 4” to develop a good pace. 

If this isn’t working, mimic the skipping movement without the rope first. Focus on rotating the rope with your wrists while keeping your elbows and shoulders in their proper position.

To make skipping more difficult, try to run in place while skipping! This one really gets the heart pumping.

Exercise 2 – Dumbbell Front Squat

What will it train? 

This full-body exercise works the lower body muscles such as quads, hamstrings, and glutes. While holding the dumbbells above the shoulders also gets you to work your core muscles, upper back, and shoulders.


What to look out for? 

Maintain an upright posture with your upper body and find the right distance for your feet (about shoulder width) so you can control yourself going down into the squat. 

Avoid rounding your back, and keep a neutral spine. 

Sets/ Repetitions

Aim for 2 to 3 sets of 10 to 15 repetitions. 


To make it easier, try this out without weights, try keeping your arms up above your shoulders, or just use one dumbbell. 

Exercise 3 – Band Pull Aparts

What will it train? 

This is mainly an upper body exercise that trains your upper back and shoulder muscles, while, with the right posture, you’ll also work your core, quad, and butt muscles.

What to look out for? 

To get the most out of this exercise, engage your core muscles, stack your ribs over your hips, and engage your butt muscles by squeezing them, and your lower legs by grounding your feet into the floor and flexing your leg (quad muscles).

Sets/ Repetitions

Aim for 2-3 sets of 15 to 20 reps 


If you find the exercise difficult, try a lighter resistance band or you can increase the distance of the middle part of the band so you have less to pull apart. 

To make it more challenging, you can combine the pull-apart with another exercise, like a side plank. 

Go into a side plank position, with the bottom arm anchoring the band. The top arm is extended at the elbow and pulls the band apart until the hand is in line with the top shoulder.

Exercise 4 – Dumbbell Split Squat

What will it train?

This compounding exercise works your lower body muscles like quads, hamstrings, glutes, and hip flexors.

What to look out for? 

Squat while holding a dumbbell on the side of the body where your leg is in front of your body. By adjusting your upper body to be more upright you will work the quad of the back leg more. If you lean slightly forward over the front leg, you will work the glute of the front leg more.

Sets/ Repetitions 

Go for 2-3 sets of 8 to 12 reps per side 


At the beginning, you could start this exercise using only your body weight, a lighter pair of dumbbells, or just one instead of two dumbbells.


If you’re up for a challenge, use heavier weights and try a double contraction rep. That means you’ll go all the way down (i.e. bring one knee to the ground), come up halfway, go back to the ground, and only then all the way back up. This is a real burner!

Exercise 5 – Dumbbell Pushup To Row

What will it train? 

This is another full-body exercise with emphasis on your chest, shoulder, back, and core muscles.

What to look out for? 

You want to engage the core muscles throughout the exercise and focus on your breathing. Inhale as you go down into the pushup. Exhale as you come out of the pushup position. 

Keep your shoulders over your wrists, squeeze your glutes to keep the back muscles safe, and dig your toes and weight into the ground as you pull the one dumbbell towards your hip. 

Sets/ Repetitions 

Try to get 2 to 3 sets of 8 to 10 reps/side


To make it easier, try this out only with your body weight or while you’re on your knees.

Exercise 6 – Dumbbell Hammer Curl To Shoulder Press

What will it train? 

This exercise will train the bicep muscles and the shoulder muscles

What to look out for? 

Try to avoid moving your elbows too fast or having floating elbows. You want to be able to control the curl and shoulder press while keeping the lower body and core muscles engaged.

Sets/ Repetitions 

Try 2 to 3 sets of 12 to 15 reps


You can try alternating the hammer curl to give one arm more rest or try sitting on an incline bench to give your back more support. 

If you want to up the impact, try to do each set with any breaks. Keep the core muscles and lower body engaged the whole time. And as you progress, challenge the dumbbell weights and see how much you can safely do.

To make it easier for you to remember and track the workouts, here’s a quick summary and log information for you. 

Skip rope1 to 5 sets60s to 5 min 
DB Front squat 2 to 3 sets10 to 15 reps 
Band Pull Aparts2 to 3 sets15 to 20 reps 
DB Split Squat2 to 3 sets 8 to 12 reps  
DB Pushup to Row2 to 3 sets8 to 10 reps 
DB Hammer curl to Shoulder Press2 to 3 sets12 to 15 reps 

All that’s left to do now is for you to get moving!  

By the way, are you interested in a personalized workout plan that considers your current fitness, goals, and health status, AND delivers accountability?

I’ve got just what you’re looking for!