Top 4 Exercises for a Quick Home Workout

It’s the start of a new week, new goals, but the same schedule. Let this week be the week that gets you up and moving for 20-30 minutes within the comfort of your own home. With 4 simple movements, we’r going to get a full body workout that you’ll be able to perform 2-3 more times this week alone. So grab some water, grab your PowerBlocks, and let's get started. 

The Recipe for a Full Body Workout

For a full body workout, we need to consider 4 different movement types so we’re attacking our workouts easily. The movement types we’re going to focus on are a squat, a hinge, a press, and a pull. 

The Squat

For squating, we want to make sure we’re picking a movement we can perform and can get a full range of motion with. For most, this is where a Goblet Squat comes in. An easily performed squat that anyone can do, and can be progressed as you get stronger. But we’re going to make it a little more challenging by adding a pulse to it. 

How to Perform a Goblet Squat Pulse

1. Set your stance and hold the weight
Stand with your feet about shoulder-width apart and toes slightly turned out. Hold a dumbbell or kettlebell close to your chest with both hands, keeping your elbows tucked in.

2. Lower into the squat
Sit your hips back and down until your thighs are roughly parallel to the floor (or as low as your mobility allows). Keep your chest lifted, core tight, and heels planted.

3. Pulse at the bottom
Once in the bottom position, make small, controlled up-and-down movements, just a few inches, while maintaining tension in your legs and glutes. After performing one pulse, drive through your heels to return to standing.

The Hinge

For our hinge movement, we want to make sure we’re getting both our glutes and our hamstrings to activate properly, while keeping our spine in alignment. This means we need a stretch in both the glutes and hamstrings, and we keep our back flat. For our hinge, we’ll be performing a stiff-legged deadlift. 

Stiff Legged Deadlift

1. Stand with feet about hip-width apart, holding a barbell or dumbbells in front of your thighs, and keep your core tight. 

2. Push your hips back and bend at the hips, lowering the weight down your legs with a slight knee bend and a straight back.

3. When you feel a stretch in your hamstrings, drive your hips forward and stand back up tall.

The Press

For our pressing movement, we want to make sure we’re taking our shoulder through its full range of motion. That way, we are strengthening the joint as well as the muscles that surround it. For our Pressing movement, we’re going to perform an Arnold Press. 

How to Perform the Arnold Press

1. Start in the seated or standing position. Hold two dumbbells at chest height with your palms facing your body and elbows bent. Keep your core braced, and your shoulders relaxed.

2. Rotate as you press. Begin pressing the weights upward while simultaneously rotating your palms so they turn forward as the dumbbells rise.

3. Lower with control. Bring the dumbbells back down while reversing the rotation, returning your palms to face your body at chest height before starting the next rep.

The Row

For our rowing movement, again, we want to make sure we get a full range of motion, but we also want to make sure we are working the entire back. That’s why we’ll be performing a bent-over bilateral row, meaning both our arms will be moving weight at the same time. 

How to perform a Dumbbell Bent-Over Row

1. Set your hinge position. Stand with your feet hip-width apart, hold dumbbells, and hinge at the hips while keeping your back flat and core tight. Let the weights hang straight down with your arms fully extended.

2. Pull toward your torso. Row the dumbbells up by driving your elbows back and keeping them close to your body. Squeeze your shoulder blades together at the top.

3. Lower with control. Slowly extend your arms back to the starting position without rounding your back, then repeat while maintaining the hinge.

The Workout

For our full-body workout, you’ll have two options to choose from: a circuit session that provides 30 seconds of rest between each exercise and 60 seconds of rest between each movement, and a traditional set-and-rep scheme. Try both out before deciding which one to choose. They both will be beneficial for your cardiovascular system and for gaining strength. 

The Circuit Workout

For our circuit workout, complete each exercise before restarting the circuit. Give yourself 15-30 seconds of rest between movements and 60 seconds of rest between each round. For this, you’ll want to complete 2 to 4 rounds of the circuit. 

The Strict Set Workout

For our strict set workout, complete each set for each movement before moving to the next one. Give yourself 30-45 seconds of rest between each set and movement. For this, you’ll want to complete 2-4 sets of each movement. For these movements, do your best to pick a weight where you’re hitting failure within the prescribed reps. 

At the end of the day, your workouts don’t need to be complicated. 30 minutes 3 to 4 days a week is all you need. Give yourself time and grace as you start your fitness journey. As you approach each workout, remember to challenge yourself; you are stronger than you realize.