Here is a full body workout I did today from the health club, but it can also be done from home. I've broken things out between beginner and advanced. Even if you were a regular to working out before, but have been on a bit of a break, it might be good to start with the beginner level.
This workout hit all the big movers in your body, including your bottom (glutes), thighs (quads), arms (shoulders/biceps) as well as back and core. What's more, you'll be getting in a good amount of cardio to exercise your heart!
Note: If you're not a runner, or aren't in a place you can easily run and can substitute an alternative form of cardio - even if it's fast-paced walking - go for it! Something is better than nothing.
WARM UP
10-Minute Easy Run
SET 1
Go immediately into the following:
Lunges
Beginner: Place your hands on our hips, feet about hip-width apart. Step out into a lunge with one foot. Drop both knees down until they're about three inches from the ground. Your knee should not extend over your foot. Keep your back as straight as possible (don't lean forward). Come back up to standing and alternate legs. Repeat 15 times on each leg.
Advanced: Same as above. Substitute hand weights or barbell over the shoulders.Weight should be appropriate for your level.
Wall Squat
Beginner: Lean against a walk with your feet about hip-width apart and 12 inches out from the wall. Drop down into a seated position. If your knees are extending over your toes, walk your feet out until they're in line with one another. Don't let your knees collapse in together. Hold for 30 seconds.
Advanced: Same as above. Hold for 60 seconds.
Repeat Lunge/Wall Squat Combo two times.
10-Minute Fast Run
Rest two minutes
SET 2
Shoulder Press/Squat
Beginner: Grab two (2) five-pound weights (or weighted objects) and hold them at your side. Drop down into a squat, keeping your hips back, back as straight as possible and knees over your toes. Come back to a standing position, pressing the weight over your head with straight arms. Repeat 15 times.
Advanced: Same as above, substituting a heavier weight or barbell. Repeat 15 - 20 times.
Straight Arm Plank
Beginner: Drop down onto your hands and knees. Straighten legs, resting on your toes. With your hands placed under your shoulder, push up keeping your arms straight. Press into the palms of your hands. Pull your belly button into your spine and keep your hips high enough to prevent any sort of sway in your lower back. Hold for 30 seconds.
Advanced: Same as above. Hold for 60-90 seconds.
Repeat Shoulder Press/Squat/Plank Combo two times.
10-Minute Fast Run
Rest two minutes
SET 3
Single Leg Squat
Beginner: Standing on one leg, drop down until your knee has about a 30 degree bend. Try to keep your toes and knee pointing forward. They might have a tendency to point inward. Avoid this if possible. As you come to a standing position, squeeze your bottom. Repeat 10 times on each leg.
Advanced: Same as above, except stand on a step and try to drop your heel down until it touches the ground before you come back up. Repeat 12-15 times each leg.
Boat Post
Beginner: (Half-boat pose) From a seated position, raise your legs to a 45 degree angle and bend your knees. Calves should be parallel with the ground. Extend your arms out in line with your shoulders pointing finger tips toward your heels. Hold for 30 seconds.
Advanced: Same as above, except straighten legs (body should be in a "V" position). Hold for 30 - 60 seconds.
Repeat Single Leg Squat and Boat Pose Combo two times.
10-Minute Fast Run
Well done! Cool down.
