In this week’s workout, we’ll follow along with Derek Johnson for a full body home workout. You will not need weights or bands; just determination and the ability to push yourself. 

This workout is a great way to increase your heart rate, improve coordination, burn some extra calories (without spending a bunch of time doing one movement). Because most of the exercises probably won’t be done until failure, you can do it as a replacement for cardio, and still be able to get in a good, heavy lift at some other time in the day.


Primary muscles targeted: quads, glutes, hamstrings

4 sets of 15 reps

How to:

  1. Position your feet shoulder width apart. 
  2. Take a deep breath, get ready for glute gains
  3. Initiate the squat through the hips by engaging your core, controlling your spine and pushing your hips back.
  4. Keep your upper back tight, chest up to avoid leaning too far forward. Knees should stay directly in line with your toes, and don’t let them bow in.
  5. When thighs are parallel to the floor (or slightly below if you’re one of those deep humans), press through your heels to straighten your legs and lift your torso to the initial position.


Primary muscles targeted: chest, delts, triceps

4 sets of 25 reps

How to:

  1. Get in a push-up position by placing hands a little wider than shoulder width apart
  2. Keeping your core tight, slowly lower your body to about an inch off the floor
  3. Pressing through your hands, power up to the starting position

Arm Extension Sit-Ups

Primary muscles targeted: abdominals

4 sets of 25 reps

How to:

  1. Lie on your back in a normal sit-up position, with your feet flat on the ground, knees bent, and arms stretched out straight on each side.
  2. Without using any momentum, execute the crunch while reaching both arms out in front of you.
  3. Rise until you feel a contraction in your abdominal muscles, slowly lower back to the ground. 

Knee Raise Reverse Lunges

Primary muscles targeted: abdominals, quads, hamstrings, glutes

4 sets of 15 reps

How to:

  1. Stand upright, with your hands at your hips
  2. Step backward with your left foot
  3. Lower into the lunge until your right thigh is parallel to the floor, and the right knee is positioned directly over your ankle.
  4. Pressing through your right heel, rise to the starting position
  5. Perform a leg lift with your left leg, then lower to starting position
  6. Do 15 reps on one side, then repeat on the other. (Or alternate, whatever)


Primary muscles targeted: lower back, core stability

4 sets of 20 reps

How to:

  1. Lie on your stomach with your arms (overhead) and legs fully extended while keeping your head relaxed and spine neutral by looking at the floor in front of you instead of up.
  2. Contract your core muscles to stabilize your spine, while simultaneously raising both your legs and arms a few inches off the ground, keeping your head and neck neutral.
  3. Hold at top for 3–5 seconds.
  4. Gently lower yourself back to the starting position and repeat.

Core Planks

Plank party: RSVP only

Primary muscles targeted: abdominal muscles, delts (ish)

4 sets of 60 seconds (15 seconds per position)(front, side, side, front)

How to:

  1. Get into plank position, hold for 15 seconds
  2. Switch to your right for a side plank (15 second hold)
  3. Then to your left side (15 seconds)
  4. Finish at regular plank position (15 seconds)

Lying Leg Lifts

Primary muscles targeted: abdominal muscles, core stability

4 sets of 25 reps

How to:

  1. Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
  2. Legs straight out in front of you, ankles together and feet slightly off the floor.
  3. Keeping your knees straight, raise your legs until you feel a full contraction in your abdominal muscles
  4. Return to starting position.

High Knees (in place)

Primary muscles targeted: If agility was a muscle, it would be the primary thing being targeted.

4 sets of 60 seconds

How to:

  • Stand upright and bend you arms slightly at your side.
  • Start jogging in place; slowly pick up the pace by bringing one knee toward your chest as quick as possible.
  • As the knee moves toward the chest the opposite arm drives forcefully up and toward shoulder level.
  • When the foot returns and touches the floor, simultaneously bring the other knee toward the chest and drive the opposite arm toward the shoulder.
  • Maintain until you have completed the targeted interval time for the exercise.

Putting it all together

ExerciseSets & RepsRest Time
Squats4 x1530-60 seconds
Push-ups4 x 2530-60 seconds
Arm Extension Sit-Ups4 x 2530-60 seconds
Knee Raise Reverse Lunges4 x 1530-60 seconds
Super-Mans4 x 2030-60 seconds
Planks4 x 60 seconds (15 seconds per position)30-60 seconds
Leg Lifts4 x 2530-60 seconds
High Knees (in place)4 x 60 seconds30-60 seconds

Logan Peterson

Logan Peterson is an avid writer and an unprofessional, non-competitive bodybuilder. Logan has several degrees, all of which he made up to sound more credible (for obvious reasons, Legal said he can’t list them). In truth, he simply has an insatiable curiosity. After eleven years of obsessive research, he knows too much about fitness, nutrition, and supplementation for his own good. Despite all appearances, he’s fiercely nerdy. Outside of fitness, his passions are reading and writing; his genre interests run the gamut from litrpg to satire. Due to ADHD, he’s currently working on several novels, and will likely publish all of them at once. And yes, he wrote his own third person.

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