Full Body Combo Workout Guide | Staying Fit at Home

Full Body Combo Home Workout Guide

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Full Body Combo Workout Guide at Home

We understand the importance of fitness, health and exercise and that’s why we’re encouraging everyone to keep working towards their goals whilst at home. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. Smash those fitness goals, kickstart your fitness journey and join our fun and inclusive fitness community.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Full Body Combo Workout?

A full body combo workout is one of our most difficult but most rewarding home workouts that we’ve created for you. It’s a combination of a few things that will have a positive effect on your physical and mental health. It combines both resistance and cardio based exercises and also combines rep based and time based sets. All of this will help your mind and body to work harder and faster meaning that you’ll push yourself one step closer to those fitness goals. Are you ready for the ultimate full body challenge?

Barbell Weighted Plates Deadlift

What You Need For a Full Body Combo Workout

Nothing besides yourself. We understand the difficulties of working out at home so we’ve tried to reduce the equipment needed in these workouts to make sure you can focus on your fitness. This workout is a combination for bodyweight exercises suitable for all ages and abilities. If you struggle with any of the movements, feel free to replace them for something else.

Exercise 1: Marching (Warm Up)

Warm yourself up for this workout with a 2 minute warm up. Simply march on the spot for the duration and try to keep your knees as high as you possibly can. It’s important work for the full 3 minutes to help you warm up. Once you’ve finished, have a 30 second rest and then move onto the next exercise.

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 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Front Rotations

For this next exercise, stand upright with your arms by your sides. Simply lift your arms up to shoulder height and rotate your arms forward in a circular motion. This is a great shoulder warm up.

Complete 25 reps followed by a 30 second rest.

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Exercise 3: Reverse Arm Circles

Similar to your last exercise, now rotated your arms the opposite way; the reverse. This will help you to target your back as well as your shoulders and make sure that you’re warmed up for the full body combo exercises.

Complete 25 reps followed by a 30 second rest.

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 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Lateral Raises

Stay standing upright with your arms by your sides. Simply stretch your arms out to the side and raise them towards your shoulders. To make this exercise slightly more difficult, pick up some weighted equipment in either hand. Increase your shoulder strength by really controlling this movement.

Complete 25 reps followed by a 30 second rest.

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Exercise 5: Jumping Jacks

Start this next exercise with your feet together and your arms by your side. As you jump, your arms need to go into the air above your head and your legs need to be shoulder width apart. Challenge yourself with this exercise and see how many jumping jacks you can complete within the timeframe. It’s a long period of time, but don’t give up. Put on your favourite workout song to keep you going!

Perform jumping jacks for 2 and a half minutes followed by a 30 second rest.

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 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Windmills

Once you’ve got your breath back, stand with your feet shoulder width apart and bend over so that your torso is parallel to the ground with your arms pointing out to the side. Bend to touch your right foot and then twist your body to touch your left. Keep alternating your arms as you go.

Complete 45 reps followed by a 30 second rest.

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Exercise 7: Press Ups

You’ve got two options when it comes to press ups. The first option is to lie flat on your stomach and with your hands in front of your chest but close to your body, push your body up so that it’s off the floor and you’re on your tip toes. Hold for a second and then lower your body without touching the floor. That is one rep. The slightly simpler version of this is to rest your body weight on your knees.

Complete 2 sets of 15 reps with a 30 second rest after each set. 

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 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 8: Lunges

Place your hands on your hips and your feet about shoulder width apart. With your left leg, step out and lower your body into a lunge, bending at the knee. Push upwards through your heels and return back to your starting position. Alternate this process on your right leg and keep doing so until you’ve completed all of the reps.

Complete 2 sets of 20 reps with a 30 second rest after each set. 

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Exercise 9: Squats

Stand with your legs hip width apart and slowly sit into a squat. Place your arms on your hips or hold them out in front of you – whatever is most comfortable. Sit into these squats as low as you possibly can to really engage your glutes.

Complete 1 set of 30 reps followed by a 30 second rest and then another set of 20 reps.

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 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 10: Sumo Squats

This is a similar exercise to last time, however, the difference with a sumo squat is that your legs are pushed as wide apart as they can possibly go. Your heels should be pointing in and your toes pointing out – this will help you really target your glutes. Same as before, aim to get as low as you can whilst keeping your back straight.

Complete 1 set of 30 reps followed by a 30 second rest and then another set of 20 reps.

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Exercise 11: Laying Leg Abductions (Right)

For this next exercise you need to lay on the floor on your right hand side. Support your head on your left elbow and raise your right leg in the air. Control the movement the best that you can to build up some resistance in your right leg and glute, this is a great strengthening exercise.

Complete 25 reps followed by a 30 second rest.

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 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 12: Laying Leg Abductions (Left)

The same movement as before but now with your left leg so switch over so that you’re now laying your right side.

Complete 25 reps followed by a 30 second rest.

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Exercise 13: Board to Mountains

Get back into a press up position with your weight resting on your hands. Push your bum into the air so that you’re shaped to a point. Hold this for a couple of seconds and then lower your body to the starting press up position. This is working your shoulders, chest, triceps and core – the ultimate full body exercise.

Complete 20 reps followed by a 30 second rest.

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Exercise 14: Mountain Press Ups

Again, starting in the same press up position as and push yourself back and push your bum into the air whilst keeping your hands flat on the floor. Now, start performing a press up by lowering your shoulders to the floor and then pushing your bodyweight back upwards. You may find this challenging but try to complete all the reps if you can.

Complete 20 reps followed by a 30 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 15: Supermans (Alternate)

You’ll need to get back on the floor for this next exercise and lay flat on your stomach with your arms stretched out in front of you. Start performing a ‘superman’ by raising your left arm at the same time as your right leg and stretch. Lower your limbs back to the ground and then raise your right arm and left leg in the same way. Try to keep as much control of the movement as you can.

Complete 2 sets of 16 reps with a 30 second rest after each set. 

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Exercise 16: Back Raises

Stay on the floor in the same position you just started in for the superman exercise. This time you need to rest your forearms on the floor and bring your elbows in close to your chest. Once you’re ready, simply lift your head up off of the floor until you’re facing forwards. This is a great exercise for your back but try not to overextend as this could cause an injury.

Complete 20 reps followed by a 30 second rest.

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Exercise 17: Hip Bridges

Turn over so that you’re laying down with your back on the floor. Raise your knees but keep your feet flat on the floor. When you’re ready, raise your hips into the air but keep your shoulders resting on the floor. Squeeze your glutes when performing this exercise to engage your lower body muscles. Lower yourself to the ground and then repeat this movement again.

Complete 30 reps followed by a 30 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 18: Laying Leg Raises

Start this exercise again by laying flat on the floor. Focus on crunching your upper but also bring your knees in towards your stomach at the same time to put more pressure on your core. Hold this for a couple of seconds and then stretch your stomach out by laying flat again.

Complete 30 reps followed by a 30 second rest.

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Exercise 19: V-Sit Leg Extensions

Stay on the floor and get into a ‘v-sit’ position. This means shaping your body like a V – with your torso slightly leaning back and your legs pointing slightly upwards. Put your arms out in front of you and slowly bring your legs into your chest and then extend. Alternate the leg movements to perform an individual rep. Try to keep your feet off the floor but if you start to find this too difficult, place your arms down at your side to support you.

Complete 30 reps followed by a 30 second rest.

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Exercise 20: Crunches

Whilst sat on the floor, simply start performing a crunch to tone and sculpt your abs – raise your chest and shoulders whilst squeezing your core and hold for a second. Try to keep your legs flat and don’t overextend and cause an injury to your back. 

Complete 30 reps followed by a 30 second rest.

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 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 21: Russian Twists

Stay sat on the floor with your upper body slightly leaning back and your feet on the floor. Put your arms out in front of you and simply twist your body from side to side. To make this slightly more difficult, lift your feet off the floor and keep them elated until you’ve performed all of your reps.

Complete 26 reps followed by a 30 second rest.

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Exercise 22: Mountain Climbers

Nearly finished now! Get into a press up position and rest your bodyweight on your hands. Start performing the reps by pulling your left knee in towards your chest. Get back to your original position and then bring your right leg in towards your chest. Keep alternating legs until you’ve completed all of the reps. The faster that you can perform these, the better the results.

Complete 2 sets of 20 reps with a 30 second rest after each set. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 23: High Plank

Lay on your stomach with your legs out straight with your hands in front of your chest but close to your body, and then push your body up so that it’s off the floor and you’re on your tip toes. Simply hold this position for as long as you. If you struggle to hold it, take the movement down to your knees. Try not to arch your back as this could cause an injury to your back.

Hold this position for 1 minute followed by a 30 second rest.

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Exercise 24: Marching (Cool Down)

For the cool down, repeat the same movement you did for the warm up. March on the spot for 3 minutes but do this at a much slower pace than you did to warm up and focus on lowering your heart rate and stretching your muscles with each step you take.

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Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Mark as he guides you through this whole Full Body Combo workout.

Full Body Combo Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

2m x 2m clear area like a living room, garden or dining room.

Level

 

Advanced

Duration

 

1 hour

Days per week

 

2

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week in a range of different style workouts. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Full Body Combo Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Full Body Combo Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Group Exercise Class

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

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