How do I do a full body workout at home?
A full body workout at home can be done with a combination of bodyweight exercises and/or using dumbbells or resistance bands if available. Here's an example workout routine you can try:
Warm-up: 5-10 minutes of light cardio (e.g. jumping jacks, high knees, jogging in place)
Squats: Stand with your feet shoulder-width apart, lower your body by bending your knees and pushing your hips back. Keep your chest up and your weight in your heels. Do 3 sets of 10-12 repetitions.
Lunges: Step forward with one foot and lower your body until your front knee is bent at a 90-degree angle. Keep your torso upright and your back knee hovering above the ground. Do 3 sets of 10-12 repetitions on each leg.
Push-ups: Place your hands on the floor shoulder-width apart and extend your legs behind you, so your body forms a straight line. Lower your body until your chest almost touches the floor, then push back up. Do 3 sets of 10-12 repetitions.
Dumbbell rows: Hold a dumbbell in each hand and hinge forward at the hips with a straight back. Pull the weights up towards your chest, squeezing your shoulder blades together. Do 3 sets of 10-12 repetitions.
Plank: Get into a push-up position but with your forearms on the ground. Hold this position for 30 seconds to 1 minute.
Russian twists: Sit on the floor with your knees bent and feet flat on the ground. Hold a weight or a water bottle in your hands and twist your torso to the right, then to the left. Do 3 sets of 10-12 repetitions on each side.
Cool-down: Stretch your muscles for 5-10 minutes, focusing on the muscles you worked.
Remember to start with lighter weights or bodyweight and gradually increase the intensity and weights over time. Also, make sure to rest for at least a day between workouts to allow your muscles to recover.