June 24, 2020
At Home Workout - Full Body
In general, I like to target specific muscle groups when I do my daily strength training. However, there are some situations in which a full body workout can be super beneficial. This type of training makes your workouts more efficient. You can hit more body parts in the same, or less, amount of time. For days when you have to cut your training short, this might be a great idea. Also, as we get older our flexibility and strength starts to decline. Full body workouts help to slow this decline, because multiple muscles work together as a unit, as they do as you move through your daily routines. These workouts can help you improve your ability to function on a daily basis as you age.
This is a quick 20 minute full body circuit that you can do at home, or when traveling, as it only requires a single set of dumbbells. Each exercise is performed for 45 seconds, followed by a 15 second rest, then repeated four times. Once all four rounds are complete, that exercise is done and you move on.
Single Arm Squat Thruster
Hold a single dumbbell up to a rack position, palm facing in and elbow pointed down at the floor.
Holding your free arm out to the side for balance, squat down as far as you can while keeping your chest upright.
Immediately drive though your heels to raise your body up to standing, simultaneously pressing the weight up until it is directly over your ear.
Continue for 45 seconds. Rest for 15 seconds. Repeat 4 times, alternating sides each time.
Burpee Squat to Curl
Start in a deep squat with your legs wider than shoulder-width apart, toes slightly turned out.
Reach forward to place your hands on the floor right beside your ribcage.
Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows.
Use your arms to quickly push your body back up, and bring your legs back to the starting position.
Anchor elbows to inside thigh, reach down to pick up your dumbbells and curl towards your chest working your biceps. Control as you lower back down.
Continue for 45 seconds. Rest for 15 seconds. Repeat 4 times.
Sit Up Overhead Press
Start laying on your back, holding dumbbells at your shoulders in the wracked position.
Brace your abs, sit up and press up the dumbbells over head at the apex of the sit up.
Straighten your back completely when you press the dumbbells overhead and lock your elbows
Reverse the movement and roll back down to the starting position
Continue for 45 seconds. Rest for 15 seconds. Repeat 4 times.
High Plank Cross Over Shoulder Taps
Start in a high plank position and make sure your hands up directly under your shoulders and your feet are in line with your hips.
Bend one leg and bring the knee toward your shoulder on the opposite side, crunching as you do so. Keep the upper body stationary throughout the movement. Pause and return the leg to your starting position. Repeat with the other side.
Keeping your hips as still as possible, lift one hand and tap it on the opposite shoulder. Then repeat on the other side
Continue for 45 seconds. Rest for 15 seconds. Repeat 4 times.
Hip Bridge Neutral Chest Press
Begin by lying on your back with your knees bent and feet flat on the floor.
Hold a dumbbell in each hand, keeping the weights directly above your chest with your palms facing away from you.
Engage your abdominal muscles and glutes, raise your hips off the floor by extending your hips upward while pushing down through your heels to create a straight line from your knees to shoulders.
Then, press the weights straight up above your chest. Hold the pose and release back to the start position.
Continue for 45 seconds. Rest for 15 seconds. Repeat 4 times.
And ...... you are done! Great job!
Colleen is an ISSA Certified Nutrition Coach, Culinary Institute of America Graduate and Your Gluten-Free Celiac Sidekick.
*Nutrition information can vary for a recipe based on factors such as precision of measurements, brands, ingredient freshness, or the source of nutrition data. We strive to keep the information as accurate as possible, but make no warranties regarding its accuracy. We encourage readers to make their own calculations based on the actual ingredients used in your recipe, using your preferred nutrition calculator. The author(s) of the website are not registered dietitians or medical professionals. Any recommendations are made based on our research or personal experience, but shall not be construed as medical or nutritional advice. You are fully responsible for any actions you take and any consequences that occur as a result of anything you read on this website. Please see Nutritional Disclaimer page for more information.
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