Full Body Workout Vol. 3

Most people think that achieving the beach-ready body has to happen before the warm weather kicks in but that is not true. Think about this- what do you drink and eat at the beach, lake, pool, or cookouts? If you did not answer “salad, water, fruits and veggies” then you need to continue the workout schedule year-round.

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

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

X SQUAT & SHOULDER PRESS

(You will need your set of lighter weights)

Form: Start with a wide stance. Your feet should be well outside your hips. Toes are pointed out. They should be pointed so that your feet together make a 90° angle. Weights are in your hands in front of your body. As you take your squat, keep your chest up, shoulders relaxed, and send your bum down in between your heels. Your knees should travel on the same line as your toes. Do not let your knees collapse forward. Do about 32 reps. Then do a traditional shoulder press. Start with the weights down by your thighs, bend the elbows, and send the weights straight up in the air. Your biceps should be right next to your ears. Continue this till the song ends. 

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PULL DOWNS & ELBOW PINCHES

(You can use weights but you do not have to since you will be doing a lot of reps)

Form: Begin with your feet hip width apart. Your toes are pointed forward, knees are slightly bent and your core is engaged. Reach your hands above your head then pull the elbows down and behind your ribs. You want to squeeze your shoulder blades together when the elbows are down and squeeze your pecs when the hands are up. For elbow pinches start with the arms in a 90° angle with the triceps parallel to the ground. Bring the elbows together in front of your body, make sure they touch, then open them sending them behind you, squeezing your shoulder blades. Do approximately 32 reps for each. Keep going till the song ends. 

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DEAD LEG LIFT

(You will need one heavy weight)

Form: Begin with your feet hip width apart. Your toes should be pointed forward, knees slightly bent and core engaged. Secure the weight right next to your sternum or on your neck. Hinging from the waist, bend over keeping your back flat. Do not round your back. The moment you round your back is the moment your core is not properly engaged and you could get an injury. Keep your back flat and the core engaged as you stand back up. Do 24 reps then 24 pulses. Repeat until the end of the song. 

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HAMMER CURLS & T’S

(You will need your set of weights)

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 hammer curls. Be sure the end of the weight comes up towards your shoulder. For T’s: Start with feet hip width apart, toes pointed forward. Stand tall. Keeping the shoulders where they are take the weights out to the side and back down. Be sure the shoulders do not rise as you lift the weights. Do approximately 32 reps of each and repeat till the song ends. 

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FLIES & SIDE LEG LIFT & BACK LEG LIFT

(You will need your set of weights)

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. Then simply hinge over at the hips. Keep the spine straight. Elbows slightly bent. Fly the arms out and back in. Side Leg Lift: stay in your squat and lift one leg to the side and bring it back down. Do the same thing to the back. Do eight reps for each move then do the same thing on the other side. Alternate sides until the song ends. 

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UPPER AB SERIES

(You will need your yoga mat)

Form: Start in a seated position with your heels on the ground. You can lift the heels up in the air, just know that will put more pressure on your back. As you do this exercise maintain a tall posture and send the belly button back towards the spine to achieve neutral spine. Do each position for 16 reps. Continue changing positions till the song ends. 

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PASS THE BALL

(You will need a ball or small pillow or even a washcloth. All you need is an object you can pass back and forth, make sure it is on the small side. You will also need your yoga mat.)

Form: Start by laying on your back. Belly button is traveling back towards the spine to achieve neutral spine. Place the ball in your hands. Curl yourself up placing the ball in between your feet. Once the ball is secure unfold yourself so the legs are straight, but not touching the ground, and the arms over head. Continue to pass the ball back and forth until the end of the song. 

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CAT BACK PUSH UPS

(You will need your yoga mat)

Form: Start in a plank position. You can do a full plank on your hands and toes or a modified plank on your hands and knees. Your hands should be in a wide position and your belly button is traveling back towards the spine to achieve neutral spine. Make sure your pelvis does not sink creating a “valley” or lift creating a “mountain”. Go down for push up then back up. Once you are back up, push your spine up just like a cat stretch. Reset your posture and go again. Do 3 sets of 16. 

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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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TRICEP PUSH UPS

(You will need your yoga mat)

Form: Begin by laying on your side. Place the hand of the top arm on the ground next to the bottom shoulder. Next place the hand of the bottom arm on the top shoulder. Then you will push down into the ground lifting your upper body off the floor using the tricep of the top arm. Do 16-20 reps on each side. 

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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!

SAVE FOR LATER!

Full Body Workout Vol 3. // http://www.lovedoinglife.com/full-body-workout-vol-3 // The perfect workout to tone your entire body!

 

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