Today I'm sharing a full body strength workout. It's a bit longer than most of the workouts that I post here, but I promise it'll be worth it.
First off I wanted to say thank you for being so supportive and encouraging about yesterday's post. It was definitely a bit scary sharing so much about myself, but it was worth it. It sounds like at least a few of you can relate.
This full body workout is sure to leave you sweating and sore the next day. Each exercise is done for 8 reps, for 3 sets. Between each set rest for 1 minute. In terms for weight, that depends entirely on you. Pick something that is challenging, but you still have perfect form on the last rep of the last set. You want to work hard, but also have good form. Descriptions of all the exercises are below.
Squat // With feet hip width apart and a barbell across your shoulders, use the glutes to lower your hips back and down while bending at the knees and ankles. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.
Deadlift // With feet hip width apart and the barbell in front of you on the floor, grasp the barbell with whatever grip is most comfortable for you. Using your glutes, lift it so that you're standing straight up. Lower it back to the floor and then up again.
Bench press // With a pair of dumbbells sit on a bench, and slowly lay down. Bring the dumbbells straight over your shoulders with your arms extended. Slowly bring them down to your torso and then up back to the starting position.
Weighted lunges // Stand with feet hip width apart and a dumbbell in each hand. Step forward with one foot so that the forward leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 60 seconds.
Bicep curls // Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.
Leg press // Sit down in the leg press machine. Place your feet hip width's apart so that your knees are over top of your toes. Release the safety and push your feet away from your body using your glutes and quads. Once your legs are fully extended, slowly bring your feet back towards yourself, once again using your leg muscles to stay in control of the speed. Repeat. At the end of the set rest the platform on the safety again.
Lat pull down // Sitting at a lat pull down, adjust the leg pads to make sure it's at the appropriate height. Stand up to grasp the bar with both hands and then sit back down, sliding your legs under the leg pads. Start with your arms fully extended and leaning back just slightly. Bring your hands down to your collar bone slowly and then extend them back out to the starting position.
For more workouts, make sure to check out my workouts page. I have everything from cardio, to HIIT, to more strength workouts there.
As always, make sure you talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for your body.
My name is Fiona and I'm a CSEP certified personal trainer, yogi, soccer player, and foodie (baking is my thing) living in Calgary. Thanks for visiting Get Fit Fiona. I hope you enjoy the sneak peek into my life and the workouts and recipes that I share.