Easy Full Body Workout At home | Kasratshala


Top Exercises for Full Body You Can Do At Home During Lockdown - No Gym Equipment Required

Top Exercises for Full Body  You Can Do At Home During Lockdown - No Gym Equipment Required

Kasratshala has come up with a short-and-sweet workout routine, which can help you keep both your body and mind sane during this unprecedented time of quarantines, social distancing and shelter-in-place orders at the time of Corona.

You don’t need an expensive gym membership or a class full of fellow exercisers for this smile-inducing, sweat-producing, corona blues-fighting, breath-accelerating workout.

All you need is to make yourself a fun playlist, put your phone in airplane mode, and start getting your body ready for normal life again — because happier days will be here before you know it.

And don’t even think of using quarantine as an excuse: this workout can — and should — be performed in the middle of your busy day in between your work.

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For this quick, easy-to-do routine we’ll go through a fun little circuit, in which we’ll alternate lower body and upper body strength exercises, with a little bit of core work, and a good amount of cardio thrown in for good measure.

Do each exercise for 90 seconds, then rest for 20. At the end of the first round, take a well-deserved one-minute break, before starting a second set.

Five more minutes to spare? Try a final run-through, performing each exercise for 45 seconds each, with no rest in between them.


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(All images by Daniel Handal)
  • Start with your feet hip-distance apart, toes slightly turned out, core muscles engaged.
  • Bend your knees and push your hips back, as if you were sitting on chair that’s being pulled from behind you.
  • Trying to maintain your knees behind your toes, sit back as low as you can.
  • Press through the heels to go back up and squeeze your glutes at the top.

Reverse lunges with hip twist

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  • Stand with your feet parallel, and grab a set of heavy books in front of you.
  • Take a big step back with your right foot, landing with the ball of the foot.
  • Try to create a 90-degree angle on your knee joint.
  • As you step back, rotate your torso towards the left, away from the leg that moved.
  • Push through the heels to come back to parallel feet.
  • Repeat, starting with the opposite foot.

Mountain climbers to froggers

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  • Start on a high plank position, hands flat on the floor, shoulders on top of wrists
  • Engage your core and glutes.
  • Alternate bringing your right knee towards your right elbow, and left knee toward left elbow, repeating the motion four times on each side (eight total).
  • Jump both feet next to your hands twice.

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Uneven push-ups

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  • Start on a high plank position, shoulder on top of wrists, and with one hand flat on the floor, the other on a small bench or a stack of books.
  • As you exhale, lower yourself down, so that your elbows come down to a 45 degree angle.
  • Inhale as you go back to your high plank.
  • Switch hands and repeat the same movement with the other hand on the bench.
  • Optional: do the same exercises, maintaining your knees on the floor, or on a towel that can be better.

Tricep dips

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  • Sit on the edge of a chair, bench or coffee table and keep your eyes by your side
  • Start with your feet flat on the floor, hip-distance apart.
  • Position your hands facing down, gripping the seating surface with your fingers
  • Walk your feet out.
  • As you breathe in, lower your body towards the floor, hinging at the elbows to a 90-degree angle.
  • As you exhale, push yourself back up to your starting position.

Inchworm walkout to balance

  • Stand with with your feet hip-distance apart and keep your arms relaxed by your side.
  • Maintaining your core engaged,bend forward at the hips and place your palms in front of your feet.
  • Being careful not to seesaw the hips, walk your hands forward towards a high plank position.
  • Once your body is parallel to the ground, lift up the right arm with the left leg and lower them slowly, repeat with the opposite side.
  • Walk your hands back toward your feet and come back up to a standing position.

High-to-low plank

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  • Start in a high plank position, placing your your palms flat on the floor, keeping the shoulders above the wrists.
  • Your feet should be a little wider than your hips.
  • Keeping your core and glutes engaged, lower the elbows onto a forearm plank.
  • Follow the pattern: right elbow, left elbow, right hand, left hand; left elbow, right elbow, left hand, right hand.

Full crunches

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  • Lie on your back with your feet flat on the floor.
  • Exhale as you hug your knees into your chest, curling into a ball.
  • As you inhale, extend your legs in front of you maintaining the heels a few inches of the floor, and at the same time extend your arms behind you, forming a long line from tip of toes to tips of fingers.
  • Maintain your stability by engaging your core muscles the entire time.


  • Stand with your feet hip-width apart, engage your core and glutes.
  • Lower yourself down to a squat, and use your upper body as you explode on a vertical jump, stretching your arms over your head.
  • Land on a squat, bringing your hands to the floor, moving into a high plank position.
  • Bend your elbows into a push-up and use your arms to push your body back up.
  • Optional: skip the push-up, and go from the power jump to the high plank that can be better.