Today I’m sharing a full body workout.
For this workout you’ll do each exercise for 30 seconds and then rest for 30 seconds. Once you complete all the exercises, rest for as long as you need, and then repeat another 2 times through for a complete workout.
Below the graphic I’ve included descriptions just in case you’re unfamiliar with any of them, though I think that they’re all pretty basic movements.
Med ball slams
With your feet shoulder width apart and a medicine ball in your hands, lift it over your head and slam it into the ground just in front of your feet. Pick it up quickly and repeat.
Walking lunges
Stand with feet hip width apart. 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.
High knees
Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.
Push ups
Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.
Clam shells
Lay on your side on the floor with your hips bent at a 45 degree angle and your knees bent at a 90 degree angle. With your legs stacked on top of one another, slowly lift your top knee up while keeping the top heal on the bottom heal. Then lower your knee back down. Make sure to use your glutes do the movement. Once one side is done flip over so the top leg is on the bottom and repeat with the second leg.
Side shuffles
Stand with feet hip width apart and knees bent so you’re slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.
Lateral raises
With your arms down at your sides with a dumbbell in each hand, slowly raise your hands away from your body to the side, keeping your arm straight at the elbow. Once your hands reach shoulder level, slowly lower them back down to your sides.
Dumbbell deadlifts
With a dumbbell in each hand. Stand with your feet shoulder width apart. Slowly bend forward at the hips, letting your arms hang down and keeping your back straight. Using your glutes, lift your torso back up to the starting standing position.
As always, check with your doctor before beginning to workout. Honor your body and modify this workout for you.