Full Body 03
Home workout.
Level: Beginner.
Time: 30-35 min.
Equipment: a mat, a pair of dumbbells, a loop band and a bench. You can substitute the equipment with the following: a pair of panties as the resistance band, a couple of water bottles or cans as weights, and a table or chair as a bench. Please make sure they are safe to use as they are not the optimal gym equipment. You don’t want to get hurt.
The workout
This workout is part of a suggested routine. To benefit the most from it I advise you follow the suggested routine. Click here to the full routine.
Complete the exercises in circuit 1 & 2 without rest between them as many times as possible for the given amount of time (once you finished the whole circuit continue immediately to the next exercise without any rest, until the time stops). Take 90 seconds rest and repeat again for the same amount of time.
Week 1: 10 min X 2 (rest 90 sec).
Week 2: 10.5 min X 2 (rest 90 sec).
Week 3: 11 min X 2 (rest 90 sec).
Week 4: 10 min X 2 (rest 90 sec).
Circuit 1:
A1 -Step up with knee raise X 15 reps each side.
A2 - Seated shoulder press with weights or band X 12 reps.
A3 - Leg raise X 12 reps.
Circuit 2:
B1 - Good morning with Band X 15 reps.
B2 - Seated band row X 12 reps.
B3 - 3 point plank hold X 8 reps each side.
Complete the exercises in circuit 3 without rest between them for the given amount of sets. Take 30 seconds rest between sets.
Week 1: 3 sets (rest 30 sec).
Week 2: 4 sets (rest 30 sec).
Week 3: 5 sets (rest 30 sec).
Week 4: 3 sets (rest 30 sec).
Circuit 3:
C1 - Squat calf raise X 15 reps.
C2 - Donkey kicks with band X 12 reps each side.
Hiit:
Choose and kind of activity between: Jumping jacks, sprints, biking or skipping.
Do 15 seconds all out and 45 seconds rest for the given amount of times.
Week 1: 3 times.
Week 2: 3 times.
Week 3: 4 times.
Week 4 : 3 times.