At Home Full Body Workout Using A Couch!

This at home full body workout requires only one piece of equipment…a couch! Let’s get into this!

At Home Full Body Workout…Using A Couch!

I am an absolute weight lifting maniac!

However, you cannot underestimate the power of bodyweight workouts! (I know I have!)

This workout is quick, efficient, and oh so burning!

We are hitting every muscle group with compound movements.

Remember to warm up and stretch!

The At Home Full Body Workout Moves

  • Bulgarian Split Squats 3×20/leg
  • Reverse Planks W/ Leg Pulls 3×20
  • Tricep Dips 3×20
  • Box Squats 3×20
  • Pulsing Box Squats 3×20

Workout Directions

Complete this workout in a circuit style. Perform one exercise after the other with little to no rest in between exercises. At the end of every round, rest for 30 seconds to 1 minute.

How To Do Each Move

Bulgarian Split Squats

  1. Stand in front of a low bench or platform with feet hip-width apart.
  2. Place one foot onto the platform behind you, gently resting the top of the foot to stabilize.
  3. Engage your core and glutes and lower down with control. Look straight ahead and keep your head and shoulders upright while evenly distributing your weight across your front foot.
  4. Stop when your back knee hovers just off the ground.
  5. Drive through your front foot and squeeze your glutes as you stand back up. Stay centered over your front leg and focus on your exhale while standing to trigger those core muscles.
  6. Repeat on the other side.

Reverse Plank With Leg Pulls

  1. Get into a tricep dip position. Sit on the edge of the couch, then support yourself on your hands and lift your butt and legs off.
  2. Stretch your legs out in front of you.
  3. One leg at a time, pull towards your chest.
  4. Continue until you’ve reached the desired amount of reps.

Tricep Dips

  1. Sit on the couch with your arms on each side of your body pressing on it.
  2. Engage your core and lift your body off the couch, just a few inches. This is your starting position.
  3. Inhale and bend at the elbows while driving your hips down. Stop when your elbows are close to forming a 90-degree angle with your forearms.
  4. Exhale, and return to starting position.
  5. Repeat for the recommended amount of reps.

Box Squats

  1. Stand tall, feet slightly wider than shoulder-width. This is your starting position.
  2. Engage your core, keep your chest up, inhale and squat down until your butt touches the couch, or as close to it as you can. Don’t let your knees fall inwards.
  3. Hold for 1 second, then make your way back up to starting position as you exhale. At the top of the move, squeeze your glutes.
  4. Repeat for the recommended amount of reps.

Pulsing Box Squats

  1. Perform a Box Squat, then before you return to the starting position, pulse twice.
  2. Continue for the recommended amount of reps.

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