Workout Exercises at Home

Full-Body Workout Exercises at Home

Working out at home has never been easier or more effective. With the COBA Board, you can perform a variety of exercises that target major muscle groups, helping you build strength, lose weight, and improve overall fitness—all from the comfort of your own space. This guide will walk you through setting up, warming up, a full workout routine, and tips for staying motivated.

Full-Body Workout Exercises at Home with COBA Board

The COBA Board offers an incredible range of exercises that create a balanced, effective full-body workout. This routine is designed to target your major muscle groups, incorporating both lower and upper body exercises along with core work. By following this structured circuit, you’ll improve strength, stability, and endurance right at home.

Squats (Regular, Sumo, and Pulsing)

Squats are foundational for building leg and glute strength, and the COBA Board’s resistance bands make them even more effective.

Regular Squats

Starting Position: Stand with your feet shoulder-width apart on the COBA Board.
Movement: Lower your body by bending your knees until your thighs are parallel to the floor, then press through your heels to return to the starting position.
Muscles Targeted: Quads, glutes, hamstrings, and core.
Tips: Keep your torso upright and avoid letting your knees extend beyond your toes.

Sumo Squats

Starting Position: Place your feet wider than shoulder-width apart, with toes slightly pointed out.
Movement: Lower your body as in a regular squat, but focus on pressing into the resistance band, which activates your inner thighs and glutes.
Muscles Targeted: Inner thighs, glutes, hamstrings, and quads.

Pulsing Squats

Starting Position: Begin in a squat position with knees bent.
Movement: Perform small pulses by moving up and down a few inches. This keeps constant tension on your muscles, maximizing engagement.
Muscles Targeted: Quads, glutes, and hamstrings.

Lunges (Standard and Curtsey to Step Up)

Lunges are excellent for improving balance and isolating each leg to ensure equal strength development.

Standard Lunges

Starting Position: Place one foot forward on the COBA Board, and the other foot back with the heel raised.
Movement: Lower your back knee toward the floor, bending both knees to form a 90-degree angle. Push through the front heel to return to the starting position.
Muscles Targeted: Quads, glutes, and hamstrings.
Tips: Keep your torso upright, and don’t let your front knee extend past your toes.

Curtsey to Step Up

Starting Position: Stand on the COBA Board, crossing one leg behind the other in a curtsey position.
Movement: Lower your body by bending your knees in a curtsey motion, then return to a standing position.
Muscles Targeted: Glutes, quads, and outer thighs.
Tips: Focus on balance and engage your core to stay steady.

Deadlifts (Standard and Single Leg)

Deadlifts with the COBA Board activate the posterior chain, focusing on glutes, hamstrings, and lower back muscles.

Standard Deadlifts

Starting Position: Stand with feet hip-width apart, holding the COBA resistance bands.
Movement: Hinge at your hips and slowly lower your torso while keeping a straight back until you feel a stretch in your hamstrings. Rise back up by squeezing your glutes.
Muscles Targeted: Hamstrings, glutes, and lower back.
Tips: Maintain a slight bend in your knees and keep your back in a straight line.

Single-Leg Deadlifts

Starting Position: Stand on one foot, holding the COBA bands in each hand.
Movement: Hinge at the hips, extending your other leg straight behind you as you lower your torso. Return to the starting position by pressing through your standing leg.
Muscles Targeted: Glutes, hamstrings, and core.
Tips: Engage your core for balance, and keep your back and extended leg in a straight line.

Glute Bridges (Double and Single Leg)

Glute bridges help to strengthen and shape your glutes while also engaging the lower back and hamstrings.

Double-Leg Glute Bridge

Starting Position: Lie on your back with your knees bent and feet flat on the COBA Board.
Movement: Lift your hips toward the ceiling, squeezing your glutes at the top. Lower slowly.
Muscles Targeted: Glutes, hamstrings, and lower back.
Tips: Focus on driving through your heels and hold the top position for a moment for added engagement.

Single-Leg Glute Bridge

Starting Position: Start as in the double-leg bridge, but lift one leg straight into the air.
Movement: Perform the same movement, using only one leg to lift your hips. Switch legs after completing the set.
Muscles Targeted: Glutes, hamstrings, and core.
Tips: Keep your core tight and your hips level as you lift.

Abduction and Kickbacks

These exercises target the glutes and outer thigh muscles, helping to create hip stability and strength.

Abduction

Starting Position: Stand on the COBA Board with your feet close together.
Movement: Step one leg out to the side against the resistance, then return to the starting position.
Muscles Targeted: Outer thighs, glutes, and hip abductors.
Tips: Keep your standing leg slightly bent and avoid tilting your torso.

Kickbacks

Starting Position: Place one foot on the COBA Board and bend slightly at the knee.
Movement: Extend the opposite leg straight back, squeezing your glutes at the top of the movement.
Muscles Targeted: Glutes and hamstrings.
Tips: Focus on controlled movements to fully engage your glutes.

Upper Body Moves: Rows, Shoulder Press, and Curls

The COBA Board also allows for a variety of upper body exercises that strengthen and tone your arms, shoulders, and back.

Rows

Starting Position: Stand on the COBA Board, bend slightly at the hips, and hold the resistance bands.
Movement: Pull the bands toward your torso, squeezing your shoulder blades together. Slowly release.
Muscles Targeted: Back, shoulders, and biceps.
Tips: Keep your core engaged, and avoid rounding your back.

Shoulder Press

Starting Position: Stand on the COBA Board with feet shoulder-width apart, holding the bands at shoulder height.
Movement: Press the bands overhead, fully extending your arms, and lower back down with control.
Muscles Targeted: Shoulders, triceps, and upper chest.
Tips: Keep your shoulders down to avoid straining your neck.

Bicep Curls

Starting Position: Stand with feet hip-width apart on the COBA Board, holding the bands at your sides.
Movement: Bend your elbows to bring your hands toward your shoulders, then lower back down.
Muscles Targeted: Biceps.
Tips: Keep your elbows close to your torso, and avoid swinging your arms for better muscle engagement.

Structure Your Workout with Circuit Training

For a balanced workout, perform each exercise in a circuit format. Try completing each move for 12-15 reps or 30 seconds, depending on your fitness level. Take a brief rest (30-60 seconds) between exercises and aim for 2-3 rounds of the full circuit.

Sample Circuit:

Regular Squats – 15 reps
Standard Lunges – 12 reps each leg
Standard Deadlift – 15 reps
Double-Leg Glute Bridge – 15 reps
Abduction – 12 reps each leg
Rows – 15 reps
Shoulder Press – 12 reps
Bicep Curls – 15 reps

Finish each round with a 1-2 minute rest before starting again. This routine gives you a complete workout that improves strength, endurance, and muscle tone.

Why Choose the COBA Board for Home Workouts?

The COBA Board is a powerful workout tool that fits perfectly into any home. It’s designed to help you do bodyweight exercises with added resistance, making your workouts even more effective. The COBA Board also provides a wide range of exercises so you can work your upper body, lower body, and core all in one place. This makes it ideal for people of all fitness levels, from beginners to advanced athletes.

Strength Training with COBA Board

The COBA Board is excellent for strength training. By adding resistance to bodyweight exercises, it helps you build muscle mass and strength. You can adjust the resistance bands to match your fitness level, making each exercise challenging as you progress.

Weekly Workout Plan Using COBA Board

For the best results, try to follow a balanced weekly workout plan that includes exercises for different muscle groups.

Day 1: Lower body (squats, lunges, glute bridges)
Day 2: Upper body (rows, shoulder press, curls)
Day 3: Full body (mix of lower and upper body)
Day 4: Rest day
Day 5: Core focus (planks, abduction, kickbacks)
Day 6: Cardio and lower body
Day 7: Rest or light stretching

Staying Motivated with the COBA Board

Staying motivated is key to reaching your fitness goals. Here are a few tips to keep you going:

Switch up your workouts: Try different exercises from COBA Board’s library to keep things fresh.
Track your progress: Record the number of reps and resistance you use so you can see your improvement.
Take rest days: Resting allows your muscles to recover and helps prevent burnout.

Start Your Home Workout Journey with COBA Board

The COBA Board makes workout exercises at home so convenient that target all major muscle groups. By following this workout guide, you can stay consistent, build strength, and reach your fitness goals—all from home. So, grab your COBA Board and start your fitness journey today!