A Full Body Workout Designed For A Small Bedroom

A lot of people love getting out and hitting the gym but that doesn’t mean you have to; Home workouts can help you reach your goals and have a lot of benefits that you can gain without leaving your house. It’s ok to focus your time on working out at home or from the comfort of your won bedroom. Home workouts are perfect for those who haven’t got time to get into the gym or need to build some confidence first by training at home.

 

Can you work out from the comfort of your bedroom?

Working out from home doesn’t mean you have to take over the front room or be in the garden, you can get an effective workout in your own bedroom. Working out in your bedroom is a great way to get a quick, high intensity workout in while feeling comfortable in your own space. If you’re feeling a bit uncomfortable working out in a communal space, then your bedroom can be a great place to build confidence or have a bit of time to yourself without distraction from others. There are a number of  different ways  you can workout at home even with limited equipment or time, it’s about being clever and maximising you’re output and effort through different movements or exercising methods. 

 

Do you need equipment to exercise from home?

 One of the great benefits of working out at home is that you don’t need to purchase lots of equipment and can optimise your time in a quick and effective equipment free workout. 

 If you are working towards building more muscle or want to have a choice on how to progressively overload with additional resistance it could be a good choice to purchase basic equipment so you can challenge yourself.

Picking up some small sets of dumbbells,  kettlebells or resistance bands can be a  great additional to your workouts at home. 

Should you take supplements when exercising from home?

As with gym workouts you are still overloading your muscles or working towards certain goals and there are supplements that can help you. Supplements can play a vital role in giving yourself a helping hand in recovery, fuelling and joint support. There are a number of supplements that are great for home workouts such as Protein powder, creatine, pre-workout, multivitamins, BCAAs, and recovery such as glutamine.   

What you need to remember when working out at home

You can do this in a few ways from dedicating a space in your room to ensuring you have an effective and efficient workout program. We’ve pulled together some key points to remember when working out at home:

Set a designated space

It’s important to separate a workout space, especially when using your bedroom. This will help your mind separate areas of the room for working out and also for sleep and recovery. A small space could be defined by any weights or  small equipment you have or just a mat on the floor. 

 

Choose the right program

Choosing a correct program will ensure you are progressing towards your goals. There are a lot of exercises or workouts to do in the comfort of your own home so there will always be something that works for you.  Just make sure to hit around 3-4 workouts a week which can be structured as full body circuits or split into upper and lower days to keep things exciting. 

 

Warm-up and stretching 

It is always important remember to warm up before starting any workout but especially when hitting high intensity workouts. We want to make sure that all our muscles are warm and activated, this will help you ensure your body is ready which will help increase output and reduce the risk of injury. Take 10-15 minutes to warm up your entire body through a stretching or mobility circuit. 

 

Cooldown after working out

Warming up before you work out isn’t the only important part, it is also essential to take the time to cooldown after finishing, this a common part of working out that many of us overlook. Home workouts in nature can be quick and intense, ensuring to cool down will help your body recover quicker, lower your heart rate, and blood pressure, and reduce the stress from the workout on your body.

 

Focus on recovery

Rest days and recovery is commonly overlooked, it can be hard to commit to resting for a lot of people for many reasons but without lack of recovery it can lead to overtraining, injury, less effective training, and lack of progress. If you struggle with rest day guilt, remember that rest doesn’t always mean not being active going on light walks, using muscle rollers, massage balls, or stretching with yoga can be a great way to get out but not stress the body. Implementing supplements can also be a great way to maximise your recovery, post workout protein shakes, glutamine and creatine can be great supplements to take post workout.

 

 

Create your own bedroom workout routine

Now you’re ready to workout at home, you need a good workout routine. You want to decide on how to structure your workout, when it comes to full body home workouts you can choose to work in a circuit with reps or time based (e.g., 1 min of work 30 secs of rest). 

 We’ve pulled together some exercises that you can combine into a full body workout that will get you fitter, stronger, and feeling awesome:

Warm up

Before you start working out  it’s so important to get your body is prepared by  raising your body temperature and increasing blood flow to your muscles and in turn help reduce muscle soreness and lessen your risk of injury. Why not head out for a brisk walk, try and mobility circuit or grab a skipping rope. 

Lower body exercises

We’ve pulled together a selection of challenging lower body exercises that can be used with dumbbells or bodyweight, that will challenge you to build a stronger lower body. Make sure to master your form and hit the require reps or continuous work for the time allocated.

Squat

Reps: 12-15 reps

Sets: 3-4 or working time (add dumbbells if possible)

Instructions: 

• Set your feet just outside of hip width, keeping your head up, and back straight, and driving your bum back and down. Keeping your core engaged, lower until your hips are in line with your knees.
• Hold at the bottom of the movement for 1-2 secs before driving through your feet into to push back up.
• Hold at the top for 1-2 secs and repeat.

Lunges

Reps: 12-15 reps (each leg)

Sets: 3-4 or working time (add dumbbells if possible)

Instructions:

• Start with your feet hip-width apart, keep chest upright, and brace your core.
• Taking a big step backwards with your right foot, and slowly lower yourself, bending your left knee towards the ground until parallel to the floor at 90°.
• Make sure to bend the right knee until it is also at 90-degree angle.
• Hold in the bottom position before driving back up. pressing through your front foot and returning to the starting position.
• As soon as you stand repeat with the other leg and keep alternating.

Sumo squats

Reps: 12-15 reps

Sets: 3-4 or working time (add dumbbells if possible)

Instructions: 

• Start with your feet wider than hip-width apart, keep chest upright, and brace your core.
• Start driving your bum back and down.
• Keeping your core engaged, lower until your hips are in line with your knees.
• Hold at the bottom of the movement for 1-2 secs before driving through your feet into to push back up.
• Hold at the top for 1-2 secs and repeat.

 

Goblet squats 

Reps: 12-15 reps

Sets: 3-4 or working time grab dumbbells, if possible, if not try and find something to hold.

Instructions:

• Start with your feet slightly narrower than hip-width apart, keep chest upright, and brace your core.
• Hold the weight (dumbbell or alternative) at chest height, taking keep chest upright, and brace your core.
• Start driving your bum back and down.
• Keeping your core engaged, lower until your hips are in line with your knees.
• Hold at the bottom of the movement for 1-2 secs before driving through your feet into to push back up.
• Hold at the top for 1-2 secs and repeat.

Single leg RDLs

Reps: 12-15 reps each leg

Sets: 3-4 or working time 

Instructions:

• Stand with your feet shoulder-width apart.
• Soften your knees slightly keeping them stationary.
• Brace your core and pull your lats back and down and then putting your weight through your right leg, lift your left foot slightly off the floor.
• Start hinging at the hip, keeping your back straight, and allowing your left leg to move backwards behind you.
• When chest and left leg are parallel to, he floors, drive your hips forward, lowering your left leg and raising your chest.
• Repeat and then change to other side.

 

Glute bridges

Reps: 12-15 reps

Sets: 3-4 or working time (add dumbbells if possible)

Instructions:

• Lay flat on your back with your knees bent, feet flat on the floor, arms at your side outstretched.
• Engage your core and drive your hips up to the ceiling pushing through the heels of the foot, keeping your shoulders and arms on the floor.
• At the top of the movement pause and squeeze your glutes before slowly lowering back down to the floor.

 

Alternative Lower body Movements

Want some more choice? Here are a few alternatives you could try: 

• Squat pulses
• Bulgarian split squats 
• Step ups
• Calf raises
• Curtsy Squats 

Upper body exercises

We’ve pulled together a selection of upper body exercises that help you to build a stronger upper body. Make sure to master your form and hit the require reps or continuous work for the time allocated.

 

Press ups

Reps: 12-15 reps 

Sets: 3-4 or working time 

Instructions:

• Start in a high plank, placing your hands just outside of your shoulder.
• Slowly lower your chest towards the floor, bending at the elbow and keeping your core engaged.
• Just before you touch your chest to the floor, push through your hands and return to the start position.

Triceps dips

Reps: 12-15 reps 

Sets: 3-4 or working time 

Instructions:

• Place your hands shoulder-width apart on the surface just behind you, facing your hands forward and arms straight.
• Engage your core and squeeze your glutes, keeping your chest lifted.
• Start by bending your elbows and lowering your bottom towards the floor until your elbows are bent to 90-degrees. 
• Then, pushing through your hands, drive yourself back upwards squeezing your triceps at the top of the movement then repeat.

Shoulder press ups

Reps: 12-15 reps 

Sets: 3-4 or working time 

Instructions:

• Start in a high plank, placing your hands just outside of your shoulder.
• Drive yourself forward so your shoulders are slightly over the wrist and tuck your head in, so you are in a half handstand position.
• Slowly lower your head towards the floor, bending at the elbow and keeping your core engaged.
• Just before you touch your head to the floor, push through your hands and return to the start position.

 

 

Alternative upper body movements

Want some more choice? Here are a few alternatives you could try:

• Diamond Press ups
• Bent over row
• Pull ups
• Inchworms

Core exercises

A strong core is essential our selection of core exercises that help you to build a stronger foundation. Make sure to master your form and hit the require reps or continuous work for the time allocated. 

Sit ups

Reps: 12-15 reps 

Sets: 3-4 or working time 

Instructions:Lay flat on your back with your knees bent, feet flat on the floor. Place your hands by your forehead or crossed over your chest. Brace your core, pulling your belly button towards your spine, and slide your rib cage down towards your hips, keeping your lower back pushed into the floor. Your shoulders should lift slightly, squeeze at the top and then lower yourself back to the starting position ensuring to control the movement.

Bicycle crunches

Reps: 12-15 reps 

Sets: 3-4 or working time 

Instructions:

• Lay on the floor, driving your lower back into the ground, bringing your hands to either side of your head and lifting your shoulders.
• Bring your knees up so they are bent at 90 degrees with your feet are parallel to the floor.
• Start by bringing your right elbow across your body to meet you left knee while dropping your right leg towards the floor then return back to starting position, repeat with the left elbow to right knee and dropping the left leg.
• Keep this movement going to alternatively crunch on each side. 

Leg raises

Reps: 12-15 reps 

Sets: 3-4 or working time 

Instructions:

• Lay flat on your back with your legs stretched out in front and arms are by your side, place your palms flat on the floor or placed just under the side of your glutes.
• Engage your core drawing your belly button to your spine and pressing your lower back into the floor slowly.
• Start by raising your feet off the floor keeping your legs straight.
• Lift until your legs to a 90-degree angle to the hip and then slowly lower your legs back down with control ensuring they do not touch the floor and repeat. 

Single leg V-sits

Reps: 10 reps 

Sets: 3-4 or working time 

Instructions:

• Lay on the floor with your legs out straight out in front of you.
• Keep your arms should be straight out behind you.
• Bracing your core lift your torso up and driving one of your hands forwards while simultaneously pulling the opposite leg up to meet your hand over your chest.
• Keeping your arm and leg straight before lowering yourself back to starting position.

Hollow holds

Reps: 10 reps 

Sets: 30-60 secs 

Instructions:

• Lay flat on your back with your legs stretched out in front of you and toes pointed.
• Raise your legs of the ground slightly and have your arms outstretched vertically over your head, (around 6-8 inches), brace your core and drive your belly button down into the floor ensuring your lower back is firming pressing into the floor.
• Hold this position for the intended time.

 

Plank 

Reps: 10 reps 

Sets: 30-60 secs 

Instructions:

• Getting yourself into high plank position and then lower yourself down so your forearms are flat on the floor, hands should be clenched and elbows directly under your shoulders in a 90-degree angle.
• Pull your lats back and down, brace your core by pulling your belly button to your spine, while squeezing your glute and hold. 

 

Alternative core movements

Want some more choice? Here are a few alternatives you could try:

• Bear holds
• C-Crunch
• Heel Reaches
• Scissor kicks
• Butterfly sit ups
• Russian twists

Cardio exercises 

We’ve pulled together a selection of fun and testing cardio-based exercises that will get your heart rate up, work your whole body and leave you feeling sweaty but amazing:

Burpees

Reps: 10 reps 

Sets: 3-4 or working time 

Instructions

• Start standing with your feet hip-width apart, bend into a squat position, lower your hands to the floor in front of you, lean your weight into your hands and jump your feet back into a high plank position, lowering your body to the ground.
• Engaging your core and glutes return to high plank and then jump your feet back into your hands and return to a squat position before powering up and out of the squat with a jump and repeat.

Mountain climbers

Reps: 20 reps 

Sets: 3-4 or working time 

Instructions:

• Start in a high plank position, brace your core, and squeeze your glutes.
• Start by driving the right knee towards your chest before returning it and then driving left knee toward the chest.
• Keep repeating this movement until reps are finished.  

Jumping Jacks

Reps: 30 reps 

Sets: 3-4 or working time 

Instructions: 

• Stand upright with feet hip width apart, then take a step in so your legs are together, arms at your sides.
• Soften your knees by bending them slightly and pushing through your feet jump into the air.
• As you jump, spread your legs to be about shoulder-width apart while also stretching your arms out and over your head.
• Once your land in a star position instantly jump yourself back into starting position and repeat.

 

High knees

Reps: 10 reps 

Sets: 3-4 or working time 

Instructions: 

• Stand with your feet hip-width apart, brace to your core and keep your shoulders back and down, start by lifting up your left knee to your chest, and then as you lower it back down start to lift your right knee to your chest.
• Continue this switching movement, and then increase the speed to a sprinting or running pace.

 

Ski jumps

Reps: 10 reps 

Sets: 3-4 or working time 

Instructions: 

• Start standing with your feet hip-width apart, softened the hips and knees slightly, shift your weight onto left leg and slightly pick your right foot up off the ground.
• Start by bending your left knee and lower your hips, then push explosively through the foot and spring sideways onto your right foot.
• As soon as you land spring back to you left foot and repeat.

Alternative Cardio movements

Want some more choice? Here are a few alternatives you could try:

• Jump Squats
• Jump Lunges
• Mountain climbers into press ups
• Hand release burpees
• Butt flicks

Take Home Message

No matter your reason for working out at home or if you need to carve a space out in your bedroom, there are so many home-based exercises to try.All these exercises will have you working hard, getting sweaty, and feeling fitter.  

Making sure to follow our guide to getting started you can reach your goals without even leaving your own home. Remember to set up your space, warm properly and cool down after, you’ll be hitting those workouts harder than ever.