Drop 10 Full Body Workout

tn_plankcoupleThis is a pretty self-explanatory workout. Work through each of the set, alternating upper body, lower body and core, dropping 10 repetitions with each set. This workout starts using the bigger muscles of the body, then works it’s way down to the smaller muscles of the body.

 

100 Plie Squats
90 Lateral Arm Circles*
80 Bicycles*
70 Bridge Lifts*
60 Wall Push Ups
50 Russian Twists
40 Jump Squats
30 Push Up Planks
20 Heel Taps
10 Burpees

Once through is good. Twice through is great. Three times through is amazing!

*indicate exercises not done in other workouts

Lateral Arm Circles
Ideally, you’ll perform this exercise using 2 to 3 pound dumbbells. If you don’t have dumbbells and are doing this exercise from home, use soup cans. To do the exercise, stand with your feet shoulder-width apart. Extend your arms straight out laterally (out from your sides). Keeping your arms straight and holding onto the weights, make small circles. Bending your elbows or lowering your arms makes this exercise a little easier, so keep your arms as straight as possible. Continue until you’ve completed 90 repetitions.

Bicycles
Lying flat on your back, place your finger tips gently on the back of your head and bend your knees. Pull your shoulders off the ground, engaging your abs. Lastly, shelf your legs. From this position, pull your left knee and right elbow as close as possible together, then right knee and left elbow together. Continue alternating left knee to right elbow/right knee to left elbow until you’ve completed 80 repetitions.

Bridge Lifts
Lying flat on your back with your knees bent, push your hips up as high as possible, squeezing your glutes. Drop hips back down to the ground and repeat until you’ve completed 70 repetitions.

Short and Sweet Full Body Workout

Want a short and sweet full body workout? It’s here! This workout keeps you moving at a moderately high intensity for about eight minutes. The burpees and the high knees will bring your heart rates up very high. Do not rest until you come to the end of the workout. You will repeat each set a total of three times with a two minute rest in between each set.

This workout looks short, but it’s a killer metabolic workout!

Total workout time: 30 minutes
Equipment needed: none

Warm Up: 5 Minutes                                         

Note: All exercises that are bracketed with a ** indicate this is a high intensity interval. Effort level should be high and heart rates should elevate as well.

30 Lunges – Left Leg
30 Lunges – Right Leg
**15 Burpees**
40 Squats
Mountain Climbers – 60 Seconds
**High Knees – 60 Seconds**
Wall Squats – 60 Seconds

Repeat a total of 3 times

Rest 2 minutes in between each set. 

Have a question about an exercise? Check the Exercise Glossary.

Tight Butt and Thighs Full Body Workout

Looking to tone and tighten your butt and thighs? This full body workout will do the trick. All you need are  a couple light hand weights/dumbbells, preferably between 4 – 8 pounds. If you don’t have any, and are working out at home, grab a couple of large soup cans, a gallon of milk (7.7 pounds) or something you can get your hands on…literally.

Total workout time: 40 minutes

Equipment needed: 2 hand-held weight (Don’t have one? Don’t worry!)

Warm Up: 5 Minutes

Circuit 1

30 Squat Stand Crossover Punch
15 Lunges w/ Tap
20 Push Ups
**2 Min Cardio Sprint**

Circuit 2

60 Speed Skaters
30 Tricep Kickback
40 Mountain Climbers
**2 Min Cardio Sprint**

 

Circuit 3

60 High Knees
15 Shoulder Presses (increase repetitions by 10 if using light weight)
15 – 20 Reverse Flies
**2 Min Cardio Sprint**

 **Indicates heart rate should come up quite high. These are high intensity body weight exercises and should be done at full effort. These high intensity intervals are the metabolic booster of the workout.

Have a question about an exercise? Check the Exercise Glossary.