At-Home Full Body Workout

The Squad April 4, 2014


workoutinhotelYou don’t need a pricey gym membership to get into great shape. And let’s face it, if you are just starting working out, the gym can be an intimidating environment. A great alternative is to workout in the comfort of your own home, or even your hotel room while you’re traveling.

Here’s a killer circuit-style workout from model and published writer, Parker Cote, that will target your entire body, keep your heart rate elevated to boost your metabolism, and have you burning calories long after your last rep. The best part about this workout is that the only equipment you need is your own bodyweight, which means you can do it anywhere.

The workout is separated into three sections. First, you will perform a cardio circuit with some exercises to get you warmed up and help you break a sweat. Next, you will do a series of compound bodyweight moves that will target your whole body. The workout will close with an abs circuit, to develop and strengthen the core muscles. If you’re pressed for time, you can run through each circuit once, but for best results aim for at least 3 rounds of each circuit. Rest for 2 minutes between each circuit.

Circuit #1: Cardio
(30 seconds each. Repeat circuit 3 times. No rest between sets, but 2 minute rest between each circuit.)
Mountain Climbers
Plank Jacks
High Knees

Circuit #2: Full Body Exercises
(12-20 reps per exercise. Repeat circuit 3 times. No rest between sets, but 2 minute rest between each circuit.)
Wide Grip Pushups
Chair Dips (also can be performed on a couch, or any elevated surface)
Squat Jumps
Hip Thrust
Pike Pushups
Walking Lunges

Circuit #3: Abs
(20 reps per exercise. Repeat circuit 3 times. No rest between sets, but 2 minute rest between each circuit.)
Bicycle Crunch
Bodyweight Russian Twist
Crossover Oblique Crunch
Prone Cobra


Parker Cote

Don’t forget your post-workout protein shake!

– Contributed by Parker Cote

Parker Cote is an internationally published fitness model and a contributing writer to Men’s Fitness and numerous other fitness magazines.  You can get his tips and follow his progress here:  Parker Cote

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