Full Body 04
Home workout.
Level: intermediate / advanced
Time: 30-35min.
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 it. Click here for routine 03 .
This workout is a full body workout and is built of supersets. Every two exercises are partnered together. in this case one lower body and one upper body. This creates more metabolic demand on the body and creates greater blood circulation.
Complete the exercises in each superset. For the suggested sets and reps. Don’t neglect your form . It is better to do less in perfect form than more out of form. Rest 10 sec between the 2 exercises of the set and 60 sec between sets.
The exercises
A1 - Sumo DB RDL 4 sets 8-10 reps.
A2 - Alternated 3 point incline push up 4 sets 12 reps each side
B1 - Front foot elevated split squat with 2 sec hold 4 sets 12 reps each side.
B2 - Renegade row 4 sets 16 reps total.
C1 - Banded glute bridge with abduction 3 sets 20 reps.
C2 - Standing single arm arnold press 3 sets 8-10 reps.
D1 - Bicep curl 2 sets 10 reps.
D2 - Side plank with rotation 2 sets 12 reps each side.
