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Target your full body to lose fat and build muscle! Download Your Full Body Workout A. 100% FREE! home2-on-1 coachingblogcareersdisclaimerprivacy Rest time is between each set of an exercise. MUSCLES. WORKED. Whole Body. Quads, Glutes,. Hamstrings. Chest, Triceps,. Shoulders. Circuit Training Total Body Workout With Free Printable PDF Will Kick Your Body Into High Gear At Home! Get Started Today! Tinka Patyova · Food and workout. Abs and/or cardio exercises can be thrown into the main workouts as well, or performed on rest days. 3. FULL BODY HOME WORKOUT. Monday – Full Body Home Workout.Short on equipment? No worries! This dumbbell only workout can be used at home or in the gym for building muscle mass. You can also use.