60-Minute Total Body Home Workout

This workout is designed to be completed in approximately 60 minutes, including the warm-up and cool-down. We will be blending strength and hypertrophy principles to build both strength and muscle size.

Key Terms:

• RPE (Rate of Perceived Exertion): A scale from 1-10 to measure how hard you are working. 1 is very light effort, and 10 is maximum effort.

• RIR (Reps in Reserve): A measure of how many more reps you could have performed at the end of a set before reaching complete muscular failure. For example, 2 RIR means you could have done 2 more reps.

Part 1: Warm-Up (5-10 Minutes)

• Jumping Jacks (2 minutes): Start with slow, controlled movements and gradually increase your speed.

• Torso Twists (1 minute): Stand with feet shoulder-width apart and gently twist your torso from side to side.

• Arm Circles (30 seconds each direction): Small circles, then gradually increase to large circles.

• Leg Swings (30 seconds per leg): Swing your leg forward and backward, and then side to side.

• Cat-Cow (1 minute): On all fours, arch your back like a cat and then drop your belly towards the floor.

• Glute Bridge with Mini Band (1 minute): Place the mini band just above your knees. Lie on your back, knees bent, and push through your heels to lift your hips. Squeeze your glutes at the top.

Part 2: Strength & Hypertrophy Blocks (40-45 Minutes)

Perform all exercises in a block before moving on to the next one. Use your free weights for all weighted exercises.

Block A: Lower Body Push & Upper Body Pull

• A1: Goblet Squats

  • Sets: 3

  • Reps: 6-8

  • RPE: 8 (2 RIR)

  • Instructions: Hold a single dumbbell vertically against your chest. Squat down, keeping your back straight and chest up, until your thighs are parallel to the floor or as low as you can comfortably go.

  • Alternative: Bodyweight Squats (if no weights available)

• A2: Bent-Over Rows (Mini Band or Dumbbell)

  • Sets: 3

  • Reps: 10-12 per arm

  • RPE: 7-8 (2-3 RIR)

  • Instructions: Hinge at your hips, keeping your back flat. Pull the dumbbell or mini band handle towards your torso, squeezing your shoulder blades together.

  • Alternative: Resistance Band Rows (if you have a band with handles)

• A3: Lying Leg Curls (Mini Band)

  • Sets: 3

  • Reps: 15-20 per leg

  • RPE: 7-8 (2-3 RIR)

  • Instructions: Lie on your stomach with the mini band around your ankles. Flex your quad on the working leg, then bring your heel towards your glutes. Control the eccentric portion of the movement.

  • Alternative: Bodyweight Glute Bridge (if no band is available)

Block B: Upper Body Push & Lower Body Pull

• B1: Push-Ups

  • Sets: 3

  • Reps: As many as possible (AMRAP)

  • RPE: 8

  • Instructions: Start in a plank position. Lower your chest to the floor, keeping your core tight, then push back up.

  • Alternative: Knee Push-Ups or Wall Push-Ups

• B2: Romanian Deadlifts (Dumbbells)

  • Sets: 3

  • Reps: 8-10

  • RPE: 8 (2 RIR)

  • Instructions: Hold dumbbells in front of your thighs. With a slight bend in your knees, hinge at your hips, lowering the weights along your shins. Feel the stretch in your hamstrings and glutes, then return to the start.

  • Alternative: Single-Leg Romanian Deadlifts (bodyweight or one dumbbell)

• B3: Overhead Press (Dumbbells)

  • Sets: 3

  • Reps: 10-12

  • RPE: 8 (2-3 RIR)

  • Instructions: Stand or sit with a dumbbell in each hand at shoulder height, palms facing forward. Press the weights straight overhead until your arms are fully extended.

  • Alternative: Resistance Band Overhead Press (if you have a band with handles)

Block C: Accessory & Isolation

• C1: Glute Bridges with Mini Band

  • Sets: 3

  • Reps: 15-20

  • RPE: 7-8 (2-3 RIR)

  • Instructions: Mini band just above your knees. Perform glute bridges, ensuring you're pushing out against the band.

  • Alternative: Single-Leg Glute Bridges (bodyweight)

• C2: Bicep Curls (Dumbbells)

  • Sets: 3

  • Reps: 12-15 per arm

  • RPE: 8 (2 RIR)

  • Instructions: Stand with dumbbells at your sides. Curl the weights up, squeezing your biceps, then lower with control.

  • Alternative: Mini Band Curls

• C3: Triceps Extensions (Dumbbell)

  • Sets: 3

  • Reps: 12-15

  • RPE: 8 (2 RIR)

  • Instructions: Hold a single dumbbell overhead with both hands. Lower the weight behind your head by bending at the elbows, then extend your arms back to the start.

  • Alternative: Chair Dips

Part 3: Optional Core Workout (5-10 Minutes)

Perform each exercise for 30-45 seconds with minimal rest between exercises. Repeat the circuit 2-3 times.

• Leg Raises: Lie on your back, hands under your glutes. Raise your legs straight up, then slowly lower them until they are just above the floor.

• Russian Twists: Sit on the floor, knees bent, and lean back slightly. Hold a dumbbell or mini band and twist your torso from side to side.

• Banded Crunches: Anchor a mini band to a stable object and hold the band behind your neck. Perform crunches while maintaining tension on the band.

• Plank: Hold a plank position for the specified time, keeping your body in a straight line from head to heels.

Part 4: Cool-Down (5 Minutes)

• Child's Pose (30 seconds): Sit back on your heels, forehead on the floor, and arms extended forward.

• Cat-Cow (1 minute): Repeat the warm-up movement to gently stretch the spine.

• Pigeon Pose (30 seconds per side): Bring one leg forward, knee bent, and extend the other leg back.

• Quad Stretch (30 seconds per leg): Stand or lie on your side and pull your heel towards your glute.

• Seated Hamstring Stretch (1 minute): Sit on the floor with your legs straight out and reach for your toes.

• Deep Breaths (1 minute): Lie on your back, close your eyes, and focus on deep, slow breaths to bring your heart rate down.