Full Body Home Workout Plan


A home based full body workout to help you take control of your moods and emotions.


This workout plan is designed to help you have better control of your mental health.

It is statistically proven that exercise has the same benefits as talking therapies and antidepressant’s.

Studies have shown that in fact, exercise is more effective when treating certain mental illnesses, especially anxiety and depression.


When we exercise the brain releases what are called endorphins and endocannabinoids. The endorphins provide a type of mental pain relief and increase your ‘happy’ feelings. Where as the endocannabinoids give a feeling of calm with a hint of excitement which is what is known as ‘the high’ after a workout. I am not saying that doing this workout you will suddenly feel cured and on top of the world. But it will help you to find that balance and a sense of calmness. It will help reduce the noise in your head. It will help stop the overthinking being 100 miles an hour and reduce it to a much more manageable rate.

As well as increasing chemicals when we exercise it also reduces certain chemicals in our body. More so the ones that are released during stress which are cortisol and adrenaline. This means not only will it reduce how stressed you are feeling in the moment, it will help you to not get as stressed to over the course of your day.

Overall through exercise you are creating a much better balance and therefore feeling much more balanced in your state of mind. Helping you to be able to handle the day to day symptoms of your mental illness.

Exercise gives you an immediate relief and is why people often call it a ‘high’ after a workout. It is an instant relief that has long term results especially when you fit it into your daily routine. Which is exactly what this workout plan is deigned to do.

Plus guess what? As well as the immediate relief and the knowledge that exercise is just as good at releasing the happy chemicals as anti depressants are. It is also proven that exercise is a much better long term solution for those with stress and clinically raised disorders such as anxiety and depression.

Full body workout

This is a full body workout plan. You will work on different areas of the body each day giving them the attention they deserve. You will do a mixture of weights and cardio and your serotonin levels (your happy hormones) will be increasing every single day. Helping you to feel stronger than your mind and able to have better control of your moods and emotions.

The plan is an easy to follow printable plan with a combination of visual and written descriptions to help you.

The workout has been designed to include all the types of exercises that are best known for mental related workouts. For example it is said that working out several times a week is best when it comes to exercising for your mental health.

This plan will give you a different workout for everyday as it is also said that doing a combination of exercise styles is more effective too and that is why in this plan we include a little bit of everything and in varying levels of intensity.

This workout has got all the components you need to exercise for your mental health. All elements of the workout are home based so there is no gym equipment needed. However, it is useful to own a small set of dumbbells with a range of weights from light to heavy (I recommend sourcing these second hand from places like EBay, Facebook Market Place, Vinted etc). You can use household objects as your weights though, for example a tin of beans for your light weights then 1 litre bottles for your medium weights and perhaps a child or 2 as your heavy weights haha. But if you think outside the box there is always a way.

The last thing you will need;


I can’t just magic this up for you unfortunately but what I do have is a PDF that will teach you exactly how you can get motivated to do this workout, in fact any workout. Because without motivation you simply won’t workout out and won’t maintain your workouts either. So if motivation is something you do struggle with then click here.


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