Full Body Workout Vol. 1 // http://www.lovedoinglife.com/full-body-workout-vol-1 // Need a great full body workout? I've got you covered! Step by step instructions as well as a playlist!

Full Body Workout Vol. 1 // http://www.lovedoinglife.com/full-body-workout-vol-1 // Need a great full body workout? I've got you covered! Step by step instructions as well as a playlist!

 

A special thank you to my lovely husband Michael A. Johnson, DPT, ATC  who contributed to the article. Due to its medical nature and his background he ensured the article is medically sound. 

Today is the first installment of my personal fitness series. The fitness routines I will be sharing with you have been a part of my regimen for years and they work! I understand that a lot of people will say this for their own workouts, which very well could be true, but I am going to share with you why they work. I will also be sharing with you the routine as well as the playlist as well as a free printable! The printable lists each exercise along with its coinciding song. Keep reading for more!

My fitness philosophy consists of lean muscle, stretching, and maintaining quality of life.

Lean Muscle

Lean muscle is much more functional than big, bulky muscle. The way to achieve lean muscle is low weight, high repetition exercises. Our bodies are asked to do the same thing every day several times a day and building lean muscle helps you achieve those tasks with less risk of overuse injury.

Stretching

Cardio and building muscle are important elements to staying fit. However, without stretching the first two do not matter. Stretching is vital to maintaining and injury-free life. Stretching goes hand in hand with building muscle and should never be neglected.

Quality of Life

When I formulate my workout routines I first and foremost consider my audience. I know the people who take my classes. I know the abilities of those attending my class and from there I compile my plan. Maintaining a person’s quality of life is top priority. If your desire is to achieve everyday tasks or live a more active life then my workout plans are for you.

Before you work out please consult your doctor, especially if you do not work out regularly. Your health is priority number one and my desire is for you to be safe. 

What you will need for the work out:

  • Yoga mat

  • Water bottle

  • 1 Pair of light weights

When using weights during this workout I use either five pound or eight pound weights. If you do not typically workout with weights I would go even lighter. You will be doing a lot of repetitions of each exercise so do not go too heavy. Another thing to keep in mind is technique. I will describe the form for each exercise and I do this to keep you safe and prevent injury. Form is everything and is just as important as the exercise itself. Pay specific attention to your form while doing these exercises.

To start my workout I like to do at least 15 minutes of cardio. This helps me enter the fat burning zone. Cardio/aerobic exercise is any exercise that gets your heart rate up at a safe level for an extended period of time. When working out you should not exceed your maximum heart rate. To find your max heart rate you subtract your age from 220. To find your fat burning zone take your max heart rate and multiply it by 0.6 and .7. This will give you a range from 60%-70% of your max heart rate.

After you have done around fifteen minutes of cardio you can then transition into these exercises. Please do not attempt these exercises until you have properly warmed up your body.

One last thing before you start – music! My workout plan goes hand in hand with a specially curated playlist. I like for things to be even and that includes tempo. When executing these exercises I make sure to do the same number for each side, if applicable, and at the same tempo. That way the entire body is being worked the same way and you don’t come out lopsided HAHA! Also, I use each song as a guide of how long to do each exercise. It may seem impossible now to do a particular move for three and a half minutes but trust me when I say this approach works! It also takes the burden away from finding the right playlist. I don’t know about you but I sometimes spend more time looking for music than actually listening to it.

 

Related Post: The Reality of Quick Fix Fitness

 

Skaters

As you squat, the knee should not go over your toes. Your belly button should travel back towards the spine to achieve neutral spine. Your spine should be in a straight line. Stay low as you do this. Count for 8 on each side for a few times, then count to 4, then 2, then 1. Do this until the song ends. 

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Bicep Curls & Bent-Over Flys

(You will need a pair of weights)

Bicep Curls: Feet are hip width apart, toes pointed forward and knees slightly bent. Your belly button is traveling back towards the spine to achieve neutral spine. Keep your elbows in close to your rib cage. Shoulders are relaxed. Gaze is forward. For bicep curls, move your forearm up and down with your palm upward.

Flys: Hinge forward at your hips. Keep the spine straight. Elbows slightly bent. Bring your arms out and back in a flying motion. Do several sets of each (around 30) and do not stop until song is done. 

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Tricep Kickbacks & Shoulder Shrugs

(You will need a pair of weights)

Tricep Kickbacks: Feet are hip width apart, toes pointed forward. Knees slightly bent. Bum is behind your feet so your weight is in the back of the foot. Hinge at your hips. Spine is straight. Gaze is a few feet in front of your toes. Keep your elbows connected to your rib cage. Weights start by the shoulders and then push back to your bum.

Shoulder Shrugs: Feet are hip width apart. Toes are pointed forward. Knees are slightly bent. Weights are down by your hips. Shoulders start relaxed then come up to the ears. Do several sets of each (around 25-30) and do not stop until song is over. 

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Squat, Calf Raises & T’s

(You will need a pair of weights)

Squats: Start with feet hip width apart, toes pointed forward, standing tall. Shoulders are relaxed and chest is open. As you squat, send your bum behind you so your weight is now in your heels. Return to standing.

Calf Raises: With straight legs shift your weight to your toes, lift your heels off the ground. Return the heels down.

Shoulder T’s (This is a variation of shoulder flys): Keeping your shoulders just where they are take your weights out to the side and back down. Be sure your shoulders do not rise as you lift the weights. Repeat this until the song is done. 

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Leg Balance Warrior

(You will need a pair of weights)

Put your weight on one foot and bend that knee slightly. Belly button back to the spine for neutral spine. Slowly send the other leg straight behind you, hinge forward. Keeping the core tight, return to standing. Lift the free knee up into a high-knee position. Then bring your leg down and repeat. Do several sets (about 20) per side. Do not stop till the song is over. 

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Frog Circle & Beats

(You will need your yoga mat)

Frog Circle: Lay on your back, hands are under your pelvis. Belly button is traveling back towards the spine for neutral spine. Start with your legs straight up in the air, then drop them straight out. Then draw your knees in towards your chest. Repeat several times then reverse.

Beats: Knees are straight. Legs are up over the pelvis. Alternate one leg over the other. Do this several times and do not stop till the song is over. 

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Crunches & Penguins

(You will need your yoga mat)

Crunches: Lay on your back, knees up. Feet on the ground about a foot away from the bum. (This position is called hooklying).  Soft fingers are placed at the base of your head. Keep space under your chin to keep the airway open. Gaze is straight up. Lift the shoulder blades off the ground and back down.

Penguins: Keep your shoulder blades off the ground in the crunch position. Alternate touching one heel then the other. Do several sets of each. (About 40 crunches and 40 penguins). Do not stop till song is over. 

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Side Leg Lift with Pulses

(You will need your yoga mat and one weight)

Lay on your side. Can be propped up on your elbow as shown, or laying all the way down. Keep your belly button traveling back towards the spine for neutral spine. Bend your bottom leg for stability. With top leg straight, place the weight mid-thigh. The toe of your top leg should be pointed toward the ground or ahead. Do several sets of regular and pulses, about 20 regular and 20 pulses. Do the same thing on the opposite side and do not stop till song is over. 

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Inner Leg Lift with Pulses

(You will need your yoga mat)

Lay on your side. Bend top leg and place it in front. Straighten your bottom leg. Keeping your bottom leg straight, lift it up and down. Keep the belly button traveling back towards the spine for neutral spine. Do several sets on both sides and do not stop till song is over. 

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Hamstring Curls

(You will need your yoga mat & one weight)

Place your hands under your shoulders, elbows straight. (This position is called quadruped). Push your shoulders away from your ears so you are pushing down into the ground. Place the weight in the “knee pit” (My husband informs me that the technical term is the popliteal fossa but I think Knee Pit is a bit more approachable). Lift the bottom of your foot straight up towards the sky. The knee should be facing down towards the ground. Be sure the leg does not turn out sending the knee to the side. Do several sets, about 20-25 for each side and do not stop till the song is over. 

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Once you have completed the exercises above take at least ten minutes to stretch. Please DO NOT skip this step. I will include a stretching specific routine in the near future. It is just as important as the exercises above and is vital to your overall health. You will most likely be sore, which is good, so make sure you continue to stretch, drink water, and workout again. Doing a second and even third workout during the week helps keep the soreness down. It is hard but totally worth it. I promise!

There you have it! One of my own personal workout routines that I have been doing for years. I hope you love these workouts as much as I do. Please contact me if you have any questions! To receive the free printable just enter your name and email at the end of the article. Your printable will be on its way!

 

SAVE FOR LATER!

Full Body Workout Vol. 1 // http://www.lovedoinglife.com/full-body-workout-vol-1 // Need a great full body workout? I've got you covered! Step by step instructions as well as a playlist!

 

PLAYLIST

 

This post does include affiliate links. If you purchase the item using the links provided you are supporting Love Doing Life and I thank you in advance for doing so. 


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