You have probably heard of it – and you might even have read about it. Finally, the super-popular curvy body workout at home routine has been revealed!
The four super-effective workout programs – specially crafted to take emphasis on the curvy parts of your body goes like this:
- Workout 1 – Whole Body Blaster
- Workout 2 – Upper Body Muscle-Builder
- Workout 3 – Lower Body Muscle-Builder
- Workout 4 – Bodyweight Muscle-Builder
You DO NOT want to miss this!
The Curvy Body Workout at Home Routine: Four Effective Home Workouts For Muscle, Strength, and Athleticism
Workout 1 – Whole Body Blaster
The premise of this workout is simple:
Train all of the major muscle groups in your body through bodyweight and resistance band workouts. You can rest less between sets and push your aerobic system to its limits for an extra challenge.
Here are the exercises:
- Resistance band front squats
- Single-leg glute bridges
- Pike push-ups
- Inverted bodyweight rows
- Single-leg Romanian deadlift
- Standing band bicep curl
- Standing band overhead press
- Standing band lateral raise
- Single-leg bodyweight calf raises
Since you have nine exercises to complete, start with two sets per exercise for 18 in total. As you get used to the workout, you can slowly ramp up the volume to three and even four sets per exercise. Also, aim to do at least ten repetitions per set. If you can’t achieve that on pike push-ups, inverted rows, and Romanian deadlifts, do as many as you can.
In general, you should rest at least 90 seconds between sets. The goal is to maintain your performance throughout the workout (1).
Workout 2 – Upper Body Muscle-Builder
Unlike the previous workout, this one will emphasize the muscles in your upper body. Specifically, the goal is to train your chest, back, shoulders, triceps, biceps, and abs.
You will need some resistance bands or a pair of dumbbells to do this whole workout. Here are the movements:
- Classic push-ups
- Inverted rows
- Band chest fly
- Bent over back rows
- Overhead band or dumbbell press
- Rear delt flyes or band face pulls
- Standing hammer curls (with band or dumbbells)
- Band or dumbbell tricep kickbacks
Unlike the previous workout, the goal here is to do everything in a circuit fashion. Perform each movement for 30 seconds and take up to 15 seconds to recover between activities. Once you work your way down the list, take 60 to 90 seconds to catch your breath and start over. Aim for two to five total rounds.
Research finds this type of training beneficial for fat loss, muscle gain, and bone mineral density (2).
Workout 3 – Lower Body Muscle-Builder
Following the example of the previous workout, this one has a similar premise. The primary difference is that you’re now focusing solely on your lower body. Specifically, we’ll be training the quads, adductors, glutes, hamstrings, calves, and lower back (to a degree).
You will need some bands or a pair of dumbbells here, as well. Here are the movements:
- Bodyweight jump squats
- Glute bridge and curl
- Bulgarian split squats (bodyweight or with dumbbells)
- Resistance band hamstring curl
- Donkey kicks
- Standing single-leg calf raise (bodyweight or with dumbbells)
Like the other workout, the goal is to do the movements in a circuit (2). Do each exercise for 30 seconds and take up to 15 seconds to rest. Once you finish the round, take up to 90 seconds to recover and start again. Start with two rounds and slowly work your way up to five.
Workout 4 – Bodyweight Muscle-Builder
Similar to workout 1 from above, this one will also focus on training your whole body. But, unlike that workout, the goal here is to do only bodyweight exercises. In other words, even if you have absolutely no fitness equipment, you can do this workout. The good news is, research finds bodyweight training to be quite useful (3).
The goal here is to do straight sets. Meaning, you do several sets per exercise, finish it, and move to the next activity. Once you do all movements, call it a day.
- Assisted pistol squats – 3 to 4 sets of 5 to 15 reps (per leg)
- Inverted rows – 3 to 4 sets of 5 to 15 reps
- Plyometric push-ups – 3 to 4 sets of 5 to 15 reps
- Bodyweight shoulder lateral raises – 2 to 3 sets of 8 to 15 reps (per side)
- Glute bridge and curl – 2 to 3 sets of 8 to 15 reps
- Chair tricep dips – 2 to 3 sets of 8 to 20 reps
- Standing single-leg calf raises – 2 to 3 sets of 15 to 30 reps (per leg)
Three Pieces of Equipment For Effective Home Training
1. Resistance bands
Resistance bands are cheap, compact, and incredibly versatile. Research finds them useful, with studies showing that variable resistance is just as effective for muscle gain as conventional weights (4).
2. Adjustable dumbbells
If you have some money to spare, a pair of adjustable dumbbells will give you even more training options. The great thing is, you don’t have to get several pairs of dumbbells. Instead, all you would get is a single pair with an adjustable load. That way, it won’t take up much space in your home, and you will be able to vary the resistance greatly.
3. Push-up stands
Push-up stands aren’t essential, but they can be useful for performing various push-up variations. Some folks find them more comfortable on the wrists, and they can increase the range of motion slightly.
As you can see, practical home training isn’t about having tons of exercise equipment or incredibly complicated training programs. As with most aspects of fitness, focusing on the fundamentals will deliver the best results.
With consistency, effort, and good nutrition, you can achieve fantastic results in the long run.
Oh, before you go. Remember to visit and bookmark my strength training archive – LOADED with actionable fitness hacks and tips!
See you there!
Other Helpful Resources
- Will Bodyweight Exercises Build Muscle? 9 Must-Know Benefits of Bodyweight Training
- Bodyweight Workouts For Beginners – The Ultimate Guide
- What is Functional Training Workout? Science and Benefits
- How can Your Muscular Strength be Improved
- What is the Best Dip Station for Calisthenics: Reviews and Top Picks
- The Progressive Overload Principle: Definition and Science
- de Salles BF, Simão R, Miranda F, Novaes Jda S, Lemos A, Willardson JM. Rest interval between sets in strength training. Sports Med. 2009;39(9):765-77. doi: 10.2165/11315230-000000000-00000. PMID: 19691365.
- Feito Y, Hoffstetter W, Serafini P, Mangine G. Changes in body composition, bone metabolism, strength, and skill-specific performance resulting from 16-weeks of HIFT. PLoS One. 2018;13(6):e0198324. Published 2018 Jun 15. doi:10.1371/journal.pone.0198324
- Kotarsky CJ, Christensen BK, Miller JS, Hackney KJ. Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness. J Strength Cond Res. 2018 Mar;32(3):651-659. doi: 10.1519/JSC.0000000000002345. PMID: 29466268.
- Lopes, Jaqueline Santos Silva et al. “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis.” SAGE open medicine vol. 7 2050312119831116. 19 Feb. 2019, doi:10.1177/2050312119831116