Method Makia

Full Body Workout at Home


Full body workout at home

Exercise is a fundamental part of life to achieve a complete body transformation. To either gain muscle or burn fat, you have to undergo a good training routine, at least three times a week, so that the body can use these activities as a stimulant to achieve optimal health results.

Overweight/obesity is one of the biggest problems we have at this time, as poor diet and a sedentary lifestyle can do serious damage to our health and body. It is for this reason that we must become aware and start indulging more in physical activities, not only to improve the aesthetics of the body but to achieve overall wellbeing.

Have you ever wondered, what life would be without the gym?…without having to think about stacking up your sports bag, preparing your clothes and especially not having to wait for an exercise on a specific machine? Well, all this is possible and is much closer than you think…your own house has the solution and can become your daily training temple, where keeping fit will be more comfortable than ever before.

Undoubtedly, a lot of people prefer to have a specific site, such as sports centers to carry out their training; however, this requires time and money and not everyone can meet up. Therefore, the next step is to look for an alternative that solves these two main problems, and that is where training at home comes in; an effective, comfortable and cheap way to stay in shape.


Science has shown that functional training is the most efficient way to improve our physical abilities. To lead a healthy life, it is necessary to live actively and have a nutrition plan according to the needs of our body.

Running on a treadmill in a gym or carrying huge weights to develop very large biceps is not what the body understands as a healthy activity. Our body is designed to be efficient in natural situations. Precisely these physical capacities (together with the mental, emotional and social) are what have allowed us to survive as a species.

This is the premise behind functional training: perform those movements that make sense for our body, that is, they simulate real functions. Hence the name, functional exercise.
Although the ideal thing would be to go to the forest to jump stones and climb trees, the reality we live in makes it very difficult for us. This is why a series of functional exercises at home have been developed, those that can be performed with your own body, without the need for any equipment.
If we perform them at high intensity, in short intervals, to strengthen the muscles and the cardiovascular system, we can obtain the same benefits of a traditional training program but investing very little time per day, this is what we know as High-Intensity Interval Training or HIIT.

High-Intensity Interval Training

  • 3 rounds
  • 30 sec work
  • 30 sec rest
  • Sets: 12


This is a classic exercise. It is Ideal to work on your cardiovascular system and your lactate threshold. Since you mobilize many muscle chains at once, it is excellent for those days where you have little time to train and when you need to perform quick sessions.

How to perform it:

This exercise comprises complex movements, divided into 4 parts.

  • First, start off standing, with your legs slightly apart and your arms stretched out close to your body.
  • Now, fall to the ground face down, cushioning your fall with your hands, and bringing your entire body to completely touch the ground. (Your chest must touch the ground)
  • While your hands are down, push your feet forward to level with the hands.
  • Rise, jumping vertically and clap behind your head.


This is the largest of the functional exercises for legs. With a lot of transfer to the activities of daily life. It allows for multiple variations. It works on your lower extremities, tones your legs, gives you jump power, improves your posture, among others.

How to perform it:

  • Begin in a standing position, legs shoulder-width apart, your back straight, and knees over your feet.
  • Bend your hips and knees in a 90° position, slightly pulling your rear outwards, untill your thighs are parallel to the ground.
  • Rise back to your original standing position.


The plank has become very popular for people who want to increase strength throughout the torso. It groups the muscles of the abdominal area and also works to a lesser extent, the arms and legs. Among the benefits you can find is having a strong and toned belly, reducing back pain and generating flexibility in subsequent muscle groups.

How to perform it:

  • Begin laying on the ground, while supporting yourself with your forearms and your toes.
  • Your legs, trunk and head must be kept stretched out,  parallel to the ground.
  • Maintain this position for as long as it is required, at least 10 seconds. Ensure that you rest before you go in for the next round.

Push ups

The exercise mainly works on the pectoralis major muscle. At the same time, if the technique is adequate, the anterior deltoid, the triceps brachii and all the stabilizing muscles of the trunk are worked synergistically. With this exercise, you will gain strength, figure and agility to get up off the ground.

How to perform it:

  • Lie face down with your palms resting on the floor at chest height.
  • From here, press with your hands to raise the trunk, keeping the body aligned and parallel to the ground.
  • Ensure that you look straight ahead, your body must be in a complete straight line, and your chest must connect with the ground.

Not everyone has the ease, time or money to go to the gym, but that doesn’t mean that you can not spend a few hours a week on your body. These exercises are ideal, giving you the fitness and optimal health you require. A whole body routine where the only machine you need is your own body…no gadgets, no weights, no other fitness accessories; everything is you!

Method Makia Training

The system includes over 1,400 different bodyweight movements, each of them includes an illustrative instruction video. The wide range of products ensures step-by-step development by tracking your workout history and providing you with feedback based on accumulated exercises.

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