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.

 
step up with knee raise 1.jpg
step up with knee raise 2.jpg
step up with knee raise 3.jpg
 

A2 - Seated shoulder press with weights or band X 12 reps.

 
seated shoulder press with band 1.jpg
seated shoulder press with band 2.jpg
 

A3 - Leg raise X 12 reps.

 
leg raise 1.jpg
leg raise 2.jpg
 

Circuit 2:

B1 - Good morning with Band X 15 reps.

 
goodmorning with band 1.jpg
goodmorning with band 2.jpg
 

B2 - Seated band row X 12 reps.

 
seated band row 1.jpg
seated band row 2.jpg
 

B3 - 3 point plank hold X 8 reps each side.

 
3 point plank.jpg
 

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.

 
squat calf raise 2.jpg
squat calf raise 1.jpg
 

C2 - Donkey kicks with band X 12 reps each side.

 
donkey kicks with band 1.jpg
donkey kicks with band 2.jpg
 

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.

workout, full bodysmadi sade