Tag Archives: full body

Full Body Circuit Workout 2

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I have another Full Body Circuit Workout for you to try this week for the Home Workout of the Week!  The feedback I have received from last weeks workout was that it was very effective and there were a lot of sore muscles going on so this workout should be equally effective!

This workout has the same structure as last weeks but the exercises are different.  The goal is to do all 8 exercises before taking a rest and then repeating it two more times before moving on to the core finisher.  Do your best and get that liquid awesome pouring!

Full Body Circuit Workout 2

Warm-Up

  • 30 seconds of Jumping Jacks
  • 10 Pushups
  • 12 Spiderman Climbs
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm

Superset

Rest for 60 to 90 seconds then repeat the superset 2 more times

Core

Full Body Circuit Workout

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Hey there everyone!  I have a challenging Full Body Circuit Workout for you this week for the Home Workout of the Week.  It’s going to work all of the major muscle groups as well as your core and because there is no rest between the exercises, you will be getting a great cardiovascular workout as well.  The goal is to do all 8 exercises in a row before taking a rest but you may need to work up to that point so do what you can and take a rest if you’re not feeling well!

Give it a shot and let me know how you do!

Full Body Circuit Workout

Warm-Up

  • 30 seconds of Jumping Jacks
  • 10 Pushups
  • 12 Spiderman Climbs
  • 10 Spinal Rotations each side
  • 10 Shoulder Circles each arm

Superset

Rest for 60 to 90 seconds then repeat the superset 2 more times

Core

Full Body Workout 1

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Hello there, I am starting a new series of blogs called Home Workout of the Week to help you on your fitness journey.  Each week I will have a new workout routine for you to try with links to video demonstrations for each exercise.  If you have been following my Home Exercise of the Week series then you will recognize these exercises and I will show you how to incorporate them in to a workout routine.

If you have any questions at all please leave a comment on the blog or contact me directly.  Just remember – if something doesn’t feel right or you are experiencing pain other than normal muscle burn, please discontinue the exercise and move on to the next one.

Ok so give this weeks workout a try and let me know how you do!  You can add some weights to this routine if you have some or just use your body weight for resistance.

Full Body Workout

Superset 1 (a superset is 2 or more exercises performed back to back with no rest)

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 2

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 3

Rest for 30 to 60 seconds then repeat the superset 1 more time

Squat and Hold

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I have a lower body exercise I would like you to try for the Home Exercise of the Week.  It’s called the Squat and Hold.

The Squat and Hold is an isometric exercise that targets all the major muscles of the lower body – quadriceps, hamstrings, glutes, and calves.  The isometric aspect of this exercise will build strength and endurance.  The muscles of the back will be working as well and If you raise your arms out in front of you then you will also be working your shoulders.

Let’s take a look at the key points to doing the Squat and Hold properly.

  • squat down pushing your hips back and arching your back up slightly until your thighs are parallel to the floor
  • sit your weight on your heels and keep your knees directly over your ankles
  • raise your arms out in front of you to shoulder height and retract your shoulder blades
  • keep your head up and maintain this position for 30 to 60 seconds

There will be a great amount of lactic acid buildup in the muscles so this will burn!  Make sure you are taking in deep even breaths to get the most amount of oxygen to your muscles.  This will help flush out the lactic acid and help you get through the entire set.

Oftentimes the simplest move can bring the greatest results so make sure you add this great isometric strength and endurance building exercise to your routine!

Dumbbell Swing

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Get your legs and shoulders fired up with this Home Exercise of the Week.  It’s called the Dumbbell Swing and it’s a great full body exercise that will get your heart rate and metabolic rate up.  Full body exercises burn more calories and strengthen your cardiovascular system.

The Dumbbell Swing targets your quadriceps, inner thighs, hamstrings, glutes, lower back, and deltoids so there are many muscles working together with this exercise.  More neurons are firing and more oxygen is needed so stay focused, breath deeply, and get ready to sweat!

If you don’t have a dumbbell at home that’s ok.  You can use any object that provides resistance and is easy to hold on to like a jug of water for instance or if you’re a new mom you can even use your child!  They will think it’s great fun!

Let’s take a look at how to do the Dumbbell Swing properly.

  • start by standing up tall with your feet in a wide stance, toes pointed slightly outward
  • let your weight hang down in front of you
  • squat down with your body weight on your heels, pushing your hips back, and keeping your head up and shoulders back
  • push up through your heels and at the same time swing the weight up to shoulder height while keeping your arms fairly straight
  • immediately squat down again dropping the weight between your legs and repeat
  • it’s ok to use momentum on this exercise but don’t get sloppy on the form

So there you have the Dumbbell Swing.  If you want a challenging full body exercise that will boost your metabolic rate and get that liquid awesome flowing then you’ll want to make sure that you are adding this exercise in to your routine!