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!

  • BARBELL BENT OVER ROW (4x10)

    Grab the barbell with an overhand grip, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.

    Beginner: Try just the bar first or dumbbells
    Intermediate: 10-20lb plates on each side of the barbell 

    Advanced: 25-35+lb plates on each ...

  • 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...

  • HEAVY HANGING SUMO SQUAT (4x12)

    Start with a heavy dumbbell or KB in hand, wide stance, and toes pointed slightly diagonal. Move through a squat as you lower the weight down to the floor, squeeze your glutes as you stand back up to starting position! Focus on engaging your core & keeping your face/chest up throughout the moveme...

  • 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 B STANCE DUMBBELL HIP THRUST + 10 BULGARIAN SPLIT SQUATS

  • FINISHER CIRCUIT

    Core and cardio burner: You'll go through six exercises twice, working for 45 seconds followed by 15 seconds of rest for each. Zero equipment needed!