1-Hour Full Body Workout Routine (No Cardio)

1-Hour Full Body Routine Breakdown

1. 5-Minute Warm-Up & Mobility

   Dynamic stretching and light mobility work to prepare your body for the workout ahead. Includes arm circles, leg swings, and bodyweight movements.

   Video: 5-Minute Warm Up for At Home Workouts by Lindsey Bomgren - Dynamic stretching and mobility work

2. 15-Minute Upper Body Strength

   Focus on chest, shoulders, back, and arms with push-ups, pike push-ups, tricep dips, and resistance band exercises. Build upper body strength and muscle endurance.

   Video: 15 Minute Upper Body Chest, Back, Arms & Abs Workout by Caroline Jordan - No equipment needed, targets chest, back, arms, and abs

3. 15-Minute Lower Body & Glutes

   Targeted leg and glute work including squats, lunges, glute bridges, and leg lifts. Build strength in your quads, hamstrings, and glutes.

   Video: 15 Minute HIIT Workout - GLUTES, HIPS & THIGHS by Heather Robertson - HIIT-style workout targeting glutes, hips, and thighs with bodyweight exercises

4. 15-Minute Core & Abs

   Core strengthening exercises including planks, dead bugs, bird dogs, and ab work. Build a strong, functional core for better posture and stability.

   Video: Fitness Blender 15 Minute Abs Workout - At Home Core Training - Full body core and ab strengthening with no equipment needed

5. 10-Minute Full Body Circuit

   Combine upper, lower, and core exercises in a circuit format. Mix compound movements like squats, push-ups, and planks for overall body engagement.

   Video: 10 Minute Fat Burning Total Body Workout by Fitness Blender - Total body strength and cardio workout combining multiple muscle groups

6. 10-Minute Stretching & Cool-Down

   Complete your routine with thorough stretching of all major muscle groups. Improve flexibility, reduce soreness, and bring your heart rate back to normal.

   Video: 10 Min Full Body Stretch for Flexibility by HASfit - Gentle stretching routine for all major muscle groups, perfect for post-workout recovery