FULL BODY

FULL BODY

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FULL BODY
  • WARMUP

    Let's warmup & then get right into the workout of the day, excited to grow with you today!

  • BANDED PULLUPS (4x12)

    You can use band or do them without if you are able to! Grab the bar, engage your core, pull your chest up toward the bar, squeezing you back, and slowly lower back down.

  • DEFICIT REVERSE LUNGE (4x10) PER SIDE

    Start standing up with dumbbells in hand and on a slightly elevated surface (1-2" max, I am using a plate!) Engage your core for balance as you slowly step back into a reverse lunge, and press through the heel of your front foot as you stand back up. Do all on one side or alternating.

    *Modificat...

  • LATERAL STEP UPS (4x10) PER SIDE

    Stand parallel to the bench/box. The leg closest to the bench/box will be the one you are working! Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between...

  • KB SWINGS (4x10)

    Stand a little wider than shoulder-width stance with a kettlebell in front of you. Drop your chest, hinge your hips back, and drive the weight forward in front of your chest. Squeeze through your hamstrings and glutes and return to drop the weight below your body on the way down.

    Weight Recommen...

  • SHOULDER PRESS (4x12)

    Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.

    Weight Recommendations:

    Beginner: 5-10lbs
    
Intermediate: 12-20lbs
    
Advanced: 25-40+ lbs

    *Modification: You can als...

  • SUPERSET 4X: 10 KB SUMO SQUAT TO UPRIGHT ROW + 8 PUSHUPS

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

  • SUPERSET 4X: 10 THRUSTERS + 15 GLUTE BRIDGE PULSES

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!