Are you one of those people who don’t have enough time to go to a gym for fitness? Are the fitness clubs charging very high for the membership? Have you always been told that you need to join a gym or a fitness club to ensure complete body workout? If the answer to one or many is yes then you don’t need to worry anymore because now total body workout can be achieved in your very own home.

Complete body workout targets your back, chest, arms, shoulders, abs. You need to be familiar with basic strength movements. I have researched a bit and prepared a complete body workout that not only involves simple exercises but can be done at your home.

Before planning to follow this simple plan you should consult your doctor if you have any illness or injuries. The equipment that is needed for this is dumbbells of different weights, barbell, exercise ball, exercise mat and weight bench. Carry out a 5 minutes light cardio workout session before moving onto your workout session.

1.Bench Press for Chest: Start by lying on a bench, can be floor or step, and hold straight above the chest a medium-heavy barbell. Now, lower the weights towards your chest by bending the elbows. Stop when the elbows are at right angle. Move them back to original position and repeat.

2.Barbell Row for Back: Move yourself forward to an angle of 45 degrees while holding medium-heavy barbell. Ensure that your back is flat. Pull the weights towards belly by squeezing back. Finally, lower before repeating.

3.Lateral Raise for shoulders: hold a light medium dumbbell in your hands. Your elbows should be slightly bent. Now, raise your arms to the level of your shoulder before lowering them back to original position and then repeat.

4.Ball Crunch for abs: Lie down such that your lower back is on an exercise ball. Now, lift your shoulders off from the ball by squeezing your abs in crunch. Return to original position and repeat.

5.Kickbacks for Triceps: Hold medium-light weights while bending forward such that the back is flat and the abs tucked in. Your elbows should be bent. To engage triceps, you should straighten your elbows. Return to original position and repeat.

6.Hammer Curls for Biceps: Perform Hammer curls by holding heavy-medium dumbbells and the palms facing towards each other.

7.Static Curls for quads, hamstring and glutes: Stand in the position of split stance while bending both knees. Keeping the front knee toe, lower into lunge. Lift back and return to original position and repeat the procedure before you switch to other side.