Today I’m sharing a full body gym workout.

How are you doing so far this week? It’s already Wednesday which means that we’re just about half way through to the weekend! Before I get into today’s post I wanted to share a quick video that was sent to me. It’s a baby rhino names Savannah playing with a zookeeper while mom looks on. She’s so cute!

This strength body is pretty straight forward. You’ll start with the first exercise and do 12 reps x 4 sets, resting for 3 minutes between sets. Then move on to the next exercise on the list. It’s definitely going to be a longer workout with the longer rests, but your body needs the time to recover in between.

I haven’t included weights to use because that will differ for each person who does this workout. Pick a weight that challenges you, but still allows you to do each rep with good form. If you can’t, use a lighter weight. It’s not worth it to push through with incorrect form and risk getting injured.

Not interested in a full body strength workout today? Check out all of the workouts that I’ve posted on Get Fit Fiona here.

Barbell 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.

Dumbbell chest press

With a dumbbell in each hand, lay down on a bench or the floor. Your upper arm should be at a 90 degree angle to your torso and your hands directly over your elbows. Move the dumbbells up while they come above your chest. With control move them back down to the starting position. 

Barbell deadlift

With your feet shoulder width apart grip the barbell that’s on the platform in front of you. Using your glutes and hinging at the hips, lift your torso up to a standing position. Then lower the barbell back to the floor in a controlled manner.

Overhead press

Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position. 

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. 

Row machine

Sit at a cable row machine with your feet centered on the foot platform and sitting on the bench so that you have a slight bend in your knees. Lean forward to grasp the handles of the cable and lean back to a standard sitting position. Start with your arms extended, and slowly bring them towards your abdomen, using your back muscles. Once your elbows have reached 90 degrees, extend your arms back out.

What’s your favorite strength training exercise?

As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

Full Body Workout
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