At-home full-body workout plan

It happens. You find yourself without access to a gym, without access to workout equipment, and with limited means. Maybe you got #3moremonths (sorry, California).

You can still do this. Your workout gains need not stop, nor be pushed aside and forgotten. We’re just going to have to get creative.

Can you get a good workout at home?

Yes. But you might have to change your goals a bit. I’m not convinced that you’ll make big gains on your goal of squatting 300 lbs without heavy weights. But, you can keep strengthening your quads, glutes–and everything else–using body-weight exercises, sufficient reps, and keeping your muscles under a fair amount of time in tension.

I have a goal of dunking a basketball and have been advancing towards my goal using the following weekly workout plan. The workout sessions balance a fair amount of push/pull activities and leave my muscles feeling fatigued… and my spirit feeling good. Hope the same happens for you.

All of these workouts are body-weight only. I offer some variations using low weights here.

What are some good at-home workouts?

Monday and Thursday: Upper-body workout

Push ups5 sets of 10 reps. Rest 20 seconds between sets.
Supermans3 sets of 10 reps. Rest 20 seconds between sets.
Plank rotations5 sets of 10 reps. Rest 20 seconds between sets.
Door pulls5 sets of 10 reps. Rest 20 seconds between sets.
Air punches5 sets of 50 punches (25 each arm). Rest 20.
Overhead punches5 sets of 50 punches (25 each arm). Rest 20.
Arm circles5 sets of 50 reps. Rest 20.

I found this workout on They have a cool .pdf for examples. I thought it was a bit light on pulling activities, so I added the door pulls.

Here’s the workout in action:

Tuesday and Friday: Lower-body workout

Bodyweight squats5 sets of 10 reps. Rest 20 seconds between sets.
Lunges3 sets of 10 reps. Rest 20 seconds between sets. (1 rep = lunge with both legs)
(Assisted) pistol squats3 sets of 6 reps. Rest 20 seconds between sets.
Single-leg Romanian deadlift 3 sets of 10 reps on each leg. Rest 20.
Hip thrusts5 sets of 10 thrusts. Rest 20.
Calf raises3 sets of 20 reps. Rest 20.

Bear witness:

Wednesday and Saturday

Play your game. Meaning: have some physical fun. For me, that means doing some hikes, plyometrics and shooting some hoops.

The great part about these routines is that they can be dropped in to other programs. I’m currently training for maximizing my vertical jump (going to get that DUNK). So I perform these routines on the days I’m not doing plyometrics and jump technique.

Hope they workout for you was well as they have for me!

I’m done.

Published by RyanDunn

Ryan Dunn has a bunch of certificates on his desk. A few are awards for content production and marketing. Another marks his ordination as a minister. One says he’s earned a BA in English from the University of Iowa. The certificate next to that says he earned an MA in Christian Practice from Duke (with honors!). Ryan is most proud, though, of the things he’s created: The Compass Podcast, some deep content on, a series of practical spiritual advice videos, a long-lasting marriage, and fantastic little boy. (He enjoyed A LOT of help on all of those projects, especially the last two.)

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