Today I wanted to share with you a short full body home workout which I divided into three parts:
- legs and arms (with hand weights) – first triset
- ABS and obliques – second triset
- cardio legs and ABS
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What is a “TRISET”?
Triset or tri-set means simply performing three different exercises one after another with no break in between. It allows you to do more in a shorted period of time and also speeds up your metabolism and increases endurance and strength, esp. when you do weight lifting. Exercises should be performed fast and usually we focus on only one muscle group (that’s what I found out from various Internet sources). My suggestion is a bit different in the first part where in the first set I focus on legs and arms at the same time (which makes it more demanding).
1st TRISET – LEGS AND ARMS (with hand weights):
- CURTSY LUNGES WITH LATERAL RISES (15 reps)
- LUNGES WITH FRONT RISES (15 reps)
- SQUATS WITH SHOULDER PRESS (15 reps)
MODIFICATION: you can do these exercises with no weights, or you can do these WITH weights but only hold them down in your hands during all three exercises (so no lifting).
Do all three exercises one after another, with no breaks in between. Adjust the speed to your own possibilities, but try to do them fast. After completing the whole triset, take a short break. Do the whole triset 3 times.
TIP: If you don’t have any light weights at home, you can use two small bottles of water or you can get small dumbbells quite cheap online. Ebay has a great selection – THESE ONES here are on my bucket list!
Here’s a few more small and handy ones available on amazon:
- Neoprene Bone Shaped Workout Dumbbells
- Hour Glass Shaped Dumbbell Set
- Fitness Republic Neoprene Dumbbells
2nd TRISET – ABS AND OBLIQUES:
- SEATED OBLIQUE TWISTS WITH WEIGHTS (15 reps)
- BICYCLE CRUNCHES (15 reps)
- SIDE PLANK CRUNCHES (15 reps each side)
Do this set exactly the same way as the first triset. Take a short break after completing the whole set and then repeat (3 times).
I finished the whole workout with some cardio leg and ABS exercises in the end (links to youtube to show you how to do these exercises):
Do one after another. Break. Repeat everything 3 times.
I can tell you now, the first triset was the most demanding to me. It seems so easy but when you add those hand weights you bring that whole difficulty to the next level.
*DISCLAIMER: I’m not a personal trainer or a physical therapist. I take no responsibility for pulled muscles, sprained legs, or ligament tears. Exercise at your own risk. Always consult your doctor or a fitness professional before doing exercises from my blog.
Looking for more workout ideas?
Check out my BOOTY & THIGHS WORKOUT WITH RESISTANCE BAND for some inspiration.
How about you?
What are your favourite exercises and which ones do you truly hate? How about planks or burpees?
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