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SF AppWorks May 11, 2021 1:24:00 AM 6 min read

Extreme Home Workout: When Less is More

Working out is all about spending your life in the gym, right? No pain - no gain, right? Wrong on both counts. The science of muscle development has come a long way over the years, and we know so much more. We now know that extreme pain around workouts is not something to be desired, but something to be checked out by a doctor. Unfortunately, many of us still believe that we have to be in a gym for hours every week to get the body we want. This isn’t true and can actually be counter-productive. Nothing’s wrong with the gym if that’s your vibe, but it isn’t essential to building your dream body.


Here, we’ll discuss overtraining, why we do it, and its effects. And then, we’ll discuss the most optimal way to workout at home, how to do it, and a few examples of ways to get it done. If you have a fitness goal but not a lot of time, worry not. We have the way for you to reach your goals and be the best physical you possible.


Why We Overtrain


Here a few reasons we overtrain:

  • Beginners will often overtrain out of enthusiasm.

  • People try to exercise to compensate for a poor diet.

  • Working out to lose weight for a particular occasion, i.e., a wedding.

  • Getting advice from someone who isn’t knowledgeable.

  • Working out to become fit for a sport, i.e., football.

  • For some, working out can become an unregulated addiction.


Of course, there are many more reasons we overdo it, but the results are, unfortunately, the same.


The Effects of Overtraining


How can you know if you’re overtraining? Here are a few of the signs of a body being pushed too far, too often. Notice that not all of the effects are physical––you can harm your mental health as well when you overdo it.


Diminished Performance


When you overtrain, one of the first things you may notice is that your body doesn’t respond in the way you expect. Instead of being able to lift heavier over time, you may see that it’s getting harder. Even workouts that you could easily do at the beginning are tougher to do now. You find yourself going backward. If you’re working out to become fit for a sport, you may discover that you aren’t performing well in that sport.




Fatigue will go hand in hand with diminished performance. Your body will be unable to give you all the push that you’re asking of it. You’ll know the fatigue is extreme when a good night’s sleep still doesn’t restore your strength or energy. You’ve gone too far. Your body needs recovery time.


Loss of Motivation


The right amount of exercise can be mentally uplifting and highly motivating. Although we may experience minor soreness later, we still can’t wait to do our next workout. We feel positive about our progress and our efforts. But too much exercise can have the opposite effect. The apparent lack of progress, body aches, and lack of energy are de-motivating and disappointing. The low mood can affect other areas of our lives.


Change in Mood


Too much exercise can trigger mood swings, depression, anxiety, and irritability. When you realize that your body is maxed out and exhausted, it’s not hard to imagine these effects.


If you recognize any of these effects and realize that you have been overtraining, the best thing to do is take a break. Give your body some time to recover, and come back gently and more mindful of how much is too much. Come up with a brand new workout plan that includes recovery days.

Measuring Tape


What’s Optimal - Full Body Workout


How can we work out for best results without spending hours in the gym every day? Try an at-home, full-body workout plan. A full-body approach to every session will simplify your plan and save you time. Don’t underestimate how much you can achieve with this method. You can get maximal muscle contraction by lifting heavy and enjoy a healthy amount of recovery while building strong muscle and reaching your fitness goals.


Are you ready to learn more about building a fitness routine that works for you? Contact PushApp today.


Benefits of the Full Body Workout


Here are a few of the benefits of full-body workouts:

  • It can qualify as a cardio workout. Getting 2 - 4 sets per muscle group into a one-hour workout session will get your heart pumping!

  • It will save you time. It’s not about the quantity of time; it’s about the quality of your workout. The time saved is the most appealing benefit of full-body workouts.


Rules of the Full Body Workout


Here are the rules for doing a full-body extreme home workout:


Train 2 or 3 days per week


You only need to train every 2 or 3 days per week. This schedule for lifting weights leaves you plenty of time to insert cardio workouts - rather than trying to hit both on the same day.


Lift heavy


You need to lift heavy to make the kind of progress that will keep you motivated. Don’t think you need to conserve energy for other body parts that will come later in your workout. Max it out for each muscle group - lift as heavy as you can.


One exercise per muscle group


Lifting heavy means that you don’t have to do several exercises for any one muscle group. Once you choose your one exercise for that area, do 2 to 4 sets, with 10 to 12 reps each.


One hour or less


Don’t go over an hour. It’s the intensity you’re after, not to draw out the workout. Keeping it to an hour or less will minimize cortisol production.


Switch up the order of exercises


This will keep your workout routines interesting and benefit your muscle groups. Earlier, we advised you to lift heavy without concern for conserving strength for other muscle groups. Mixing up the order of exercises will remedy any concerns of neglected muscle groups.


Example exercises


Following are some exercises to choose from when making your plan:



  • Pull-ups

  • Superman pulls

  • Bent-over barbell rows



  • Pushups

  • Dumbbell presses

  • Plyo pushups



  • Preacher curls

  • Standing bicep curls

  • Alternate dumbbell curls



  • Upright rows

  • Pike pushups

  • Dumbbell presses



  • Lying barbell extensions

  • Parallel bar dips

  • Pushdowns



  • Squats

  • Weighted wall sits

  • Walking lunges



  • Standing calf raises

  • Seated calf raises

  • Donkey calf raises



  • Planks

  • V-ups

  • Decline-bench crunches


These are just examples of exercises for each body area, so feel free to incorporate some of your other favorites.


Final thoughts


Working out is one of the best disciplines. It can produce excellent results in your body and be equally transformational to your mind and general outlook. These benefits are accessible to everyone, whether or not you have hours to spend in the gym every week. It’s great to know that we can maximize results without overtaxing our bodies or even leaving home.


Are you ready to adopt a transformative habit? Pushups can build strength and muscle in your whole body. Contact PushApp today - we can help!