Full body workout, no special equipment required! The routine you can fit into your day

Get your full body workout at home!

The gym can feel overwhelming or just too crowded this time of year, so get your fitness fix at home! We’re sharing a quick and effective workout you can tackle in your own living room… no special equipment required.

Julie Labrum, director of fitness at the Treehouse Athletic Club, shared the details.

The Benefits of Home Workouts

Julie emphasized that working out at home can be just as effective as going to the gym. She stated, “ You can do it just in your own home as many minutes as you have time and build those habits just a day at a time.” Julie advised starting small and gradually increasing the intensity for long-term success.

Physical and Mental Health Benefits

Exercise is not just about physical fitness; it also benefits your mental health. Julie said, “The benefits are so much with physical… but the mood is the biggest part.” The release of neurotransmitters like dopamine, serotonin, and norepinephrine during exercise helps improve mood and provides pain relief.

Understanding the F.I.T. Principle

Julie introduced the F.I.T. principle, which stands for Frequency, Intensity, and Time. “It’s a hack and a secret to being successful in your workouts,” she said.

• Frequency: How often you work out. Julie suggested starting with one or two days a week and gradually increasing.
• Intensity: The level of effort you put into your workouts. Begin with lighter weights and progressively increase.
• Time: The duration of your workouts. Aim to add more minutes over time to see the benefits.

Full Body Workouts at Home

See the full workout in the video above.

Julie shared a comprehensive full-body workout you can do at home using dumbbells. The workout is divided into three blocks:

1. Pull Muscles: This includes exercises like squats and curls, lunges with shoulder presses, and rows. “We want to always move slow and controlled,” Julie advised.
2. Push Muscles: This block focuses on chest and triceps with exercises like sumo squats with side raises and chest presses with isometric holds.
3. Core and Cardio: Incorporate movements like marching with dumbbells, squats with twists, and lunges with twists to engage the core and maintain cardio.

Find more fitness advice from Julie on Instagram @julie_today.