Instead of focusing on set completion, we're instead going to focus on rep completion. Each exercise will give you a set number of reps, it is your goal to complete every rep in your own set time. Don't burn out too quickly!
That's 20 reps per leg at a 3-second per rep tempo. Then you're all done!
About this workout
Full-Body Home: Resistance Rep Completion is a free 38 min workout plan with 11 illustrated exercises for your abs, arms, chest and legs. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
No equipment is needed – every exercise in this workout uses your own bodyweight, so you can do it at home or anywhere.
How long does the Full-Body Home: Resistance Rep Completion take?
The full workout takes about 38 minutes, covering 11 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an advanced workout designed for experienced lifters. If you're newer to training, scale it down with lighter loads and longer rests, or browse our library for a beginner or intermediate version of a similar routine.
What muscles does this workout target?
This routine primarily works your glutes & hip flexors, quadriceps, chest, triceps, hamstrings, abs. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For gain muscle, get toned, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Instead of focusing on set completion, we're instead going to focus on rep completion. Each exercise will give you a set number of reps, it is your goal to complete every rep in your own set time. Don't burn out too quickly!
Auto-advanceStart exercises automatically after a 5-second delay
Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place your hands against the wall.
Keeping a tight core, slowly lower your chest towards the wall.
Pause once your upper arms form a 90 degree angle. Contract the chest muscles and push yourself back up to the starting position. Repeat.
Primary muscle group(s):
Chest
Secondary:
Triceps
Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place one hand against the wall.
Keeping a tight core, slowly lower your chest towards the wall.
Pause once your working arm forms a 90 degree angle. Contract the chest muscle and push yourself back up to the starting position.
Repeat using the opposite arm.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Come to the ground on your knees. Tighten your core and maintain a flat back.
Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
Without locking your elbows, push yourself back to the starting position by straightening your arms.
Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.
Come to the ground on your knees. Tighten your core and maintain a flat back.
Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
Without locking your elbows, push yourself back to the starting position by straightening your arms.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Sit on a chair with your hands either next to your hips or slightly under the hips.
Lift up onto your hands and bring your hips forward.
Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
Push back up but don’t lock your elbows and repeat.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.
Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.
Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
Keeping your back straight, lower your body towards the ground by bending your knees.
As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.
For a bonus, tense your glutes at the top of the movement.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
Step forward with either leg in a long stride. Keep your other foot in place behind you.
Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
Hold for a count of one.
Push down through your front heel and extend both knees to return to the start position.
Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
Repeat.
Try to keep your hands on your hips at all times, using your obliques to keep your balance.
Using an exercise mat, lay on your side grounding your forearm and elbow, perpendicular to your body, at a 90-degree angle. Your upper arm should run parallel along your body.
Straighten your legs so that one foot rests on top of the other and using your grounded arm, drive your body upwards so that only your lower foot and lower arm are in contact with the floor.
Brace your core to maintain this side plank position and then slowly lift your upper leg, keeping it straight, away from you lower leg to create a 20 – 30 degree angle.
Lower your leg back down to the starting plank position; this completes one rep.
Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.
Slowly lower the leg to the starting position and repeat with the other leg.
Workout done!
Exercises done
of 11
Total time
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