Full Body Workout Vol. 2 // http://www.lovedoinglife.com/full-body-workout-vol-2

It’s that time again for another workout! Today I am bringing you a full body workout vol. 2. If you caught Full Body Workout Vol. 1 you know that I not only show you how to do each exercise but I explain the form and provide you with a playlist that perfectly accompanies the workout. Also, if you subscribe at the bottom of this post you receive a free printable of the workout along with which song goes with each exercise.

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. Love Doing Life is not liable for any injury that may occur from the completion of this workout.

 

WHAT YOU NEED FOR THE WORKOUT

  • WATER BOTTLE

  • YOGA MAT

  • 1 PAIR OF LIGHT WEIGHTS

  • 1 HEAVY WEIGHT

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. Also, for my heavy weight I typically use a 12 pound weight but again if you do not use weights go light with a 5 or 8 pound weight. Another thing to keep in mind is form. 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.

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.

To begin your full body workout vol. 2, you will need to start with about 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.

To find out more about my philosophy on exercise click on Full Body Workout Vol. 1

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

Kettlebell Swings

(You will need one heavy weight)

Form: Feet are in a wide stance, wider than your hips. Toes are pointed forward. With one heavy weight in one hand, you will send the weight through the legs and then bring it up to shoulder height. Keep in mind as you send it through the legs you should have a flat back. The bend in your knees will be less than 90 degrees and the hinge at the hips will be much deeper. As you send the weight up use your core to stand and do not let the weight go above the shoulder. As you go through this exercise make sure your shoulders are relaxed down away from your ears. You will do about 25-30 reps on each side. Do this till the end of the song. 

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Lawn Mower & Tricep Rows

(You will need one heavy weight)

Form: Your feet will be about three feet apart. The toes of your front foot should be pointed forward and the toes of the back foot should be pointed to the side. That way your feet make a 90° angle. The front leg is bent and stays bent throughout the exercise. Starting with the weight in the opposite hand as the front foot, send the weight diagonally behind you and up. Make sure the weight does not go out of your sight. This puts your shoulder in a less stable position. The weight goes up and down slowly. Be sure to control the entire movement.

For the Tricep Row put the majority of your body weight in your front foot. The front leg stays bent. The weight starts down next to the foot then bring the elbow straight back. Squeeze your shoulder blades together as you do this. Do about 12 reps of the lawn mower and about 16 reps for the rows. Then switch sides. Do this till the end of the song. 

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Front Lunge w/ Lateral Abduction

(You will need weights for this exercise)

Form: Your feet will be about three feet apart. For both your front and back foot the toes are facing forward. That way your feet are parallel and not turned out. Send your body straight down into the lunge. Make sure you can see the toes or the front foot at all times. If you cannot see the toes of your front foot your body is too far forward. While you are down in your lunge, raise your straight arms out to the side then back down by your hips. Once your arms are down rise from your lunge. Do 16 reps per side. Continue this till the song is done. 

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Bicep Curls & Open Doors

(You will need weights for this exercise)

Form: Feet are hip width apart. Toes are pointed forward. Knees are slightly bent. Belly button is traveling back towards the spine to achieve neutral spine. Elbows are connected to rib cage. Shoulders are relaxed down. Gaze is forward. Only moving the forearm up and down for bicep curls. For the Open Doors keep the elbows next to the ribs. The arms make a 90° angle. The hands start together then open out. The movement is small but effective. Continue this exercise till the end of the song. 

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Calf Raises

(Weights are optional)

Form: Start with feet hip width apart. Body weight is in your toes. Knees are straight. Core is engaged. Lift the heels off the ground and then place them back down. Make sure your toes do not lift up when you settle back down. Continue to keep your weight forward. Do about 16 reps and a hold change. During your hold lift the weights straight out in front.

Then change your position to turn out. To find your turn out, put your body weight in your heels and twist your legs from within the hips to create about a 45° angle with your feet. This is your natural turn out. Keeping your knees straight and your body weight in your toes lift your heels off the floor and then back down. Do 16 reps plus a hold at the end of the 16. During the hold send your weights out to the side.

Now switch your stance to turned in. Your heels should be away from each other while your toes are right next to each other. It is the opposite of the turned out position. It will feel weird but that’s ok. Keep your body weight in your toes and your knees straight as you lift your heels off the ground and back down. Do 16 reps along with a hold at the end. During the hold send your weights overhead. Continue this till the end of the song. 

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 Fire Hydrant & Pulses

(Weight is optional)

Form: Start on your hands and knees. Place the weight in the knee pit of the leg you will be lifting first. Keeping the core at neutral spine and the shoulders away from the ears lift your bent leg to the side. Do 20 reps with 16 pulses. Pulses are small movements with your leg lifted out to the side, so the muscles are engaged. Continue this exercise till the end of the song. 

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Lying Oblique Straight Leg

(You will need your yoga mat & one weight)

Form: Start by laying on your side. Place the weight in between the arches of your feet. Your body should be in one straight line. You can prop your head up or lay it down. Either one is fine. The top arm should be placed in front of your chest for stability. Keep your legs together lift them up and down. Make sure you keep your core tight the entire time. Do around 20-24 reps on each side. Continue till the end of the song. 

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Bridges

(You will need your yoga mat)

Form: Start by laying on your back. Head is rested on the ground. Hands are placed either by your hips and under your head. Feet are about 18 inches away from hips. Push your belly button towards the spine to achieve neutral spine. Lift your hips into the air while keeping your feet and shoulders on the ground. Do several sets lifting both hips evenly, around 30 reps. Then pulse one hip at a time for several sets, about 16-20. Keep going till the end of the song. 

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Toe Touches & Scissors

(You will need your yoga mat)

Form: Start on your back with straight legs in the air. Flex the feet and maintain neutral spine. Reach your hands to your toes so your shoulder blades come off the ground. Do about 20-30 reps. For Scissors, grab one leg by the ankle or calf and send the other leg straight out. Make sure the leg that is out is off the ground. Both legs are straight. Hold each leg for 8 counts, 4 times each. Then hold for 4 counts, 8 times each, Then hold for 2 counts, 4 times each. Then hold for 1 count till the end of the song.

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Crunches & Penguins

(You will need your yoga mat)

Form: Lay on your back. Knees up. Feet on the ground about a foot away from your bum. Soft fingers are placed at the base of the head. Keep space under the chin to keep the airway open. Gaze is straight up. Lift the should blades off the ground and back down. For Penguins, keep the shoulder blades off the ground. Alternate the touching one heel then the other. Do several sets for each one. About 40 crunches and 40 penguins. Do not stop till song is done.

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Cool Down & Stretch

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!

Other workouts – Full Body Workout Vol. 1 and 30 Minute Core Workout Vol. 1 

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. 2 // http://www.lovedoinglife.com/full-body-workout-vol-2

This post does include affiliate links. If you purchase the item using the links provided you are supporting Love Doing Life at no extra cost to you. If you do choose to purchase an item from below, I thank you. 

 


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