Full Body Workout Vol 4 //

It’s that time again! Time for another workout and today I am bringing you full body workout vol. 4! You may know by now that I teach a few fitness classes at my local gym and I have been doing so for a few years now. It has become a habit and from time to time I will be in the middle of class and wonder, “How did I get here?” Does this happen to anyone else? However, this week I was ready to break a sweat and work hard. During the first 15 minutes of class I do a cardio section to get the heart rate going and get my body into a fat burning zone. In the middle of a kickboxing combo, I felt myself release a remarkable amount of tension and stress. It was a very therapeutic and healing moment.

In that moment I realized that I truly need physical activity in my life. I need a safe place to release any stress I may have and I am not the only one. We all need that. We all need an environment to let go of the worries that are bringing us down and take care of our bodies. It is the only one we have and it is important to take care of it. Also, the excuses cannot prevent you from getting to it! Everyone has at least 10 minutes to take a walk and saying you are too tired is lame. Did you know working out actually energizes you?! It’s true!

There is so much research out there that supports the benefits of working so I won’t bore you with that but what I will say is, give it a try!! And what better day to give it a try than today? I have provided the workout, descriptions and playlist, all you have to do begin!

  • Yoga Mat
  • Fitness Band
  • Water Bottle

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.

Another Workout – Full Body Workout vol. 1 

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 rep. Our bodies are asked to do the same thing every day several times a day and building lean muscle helps you achieve those tasks.

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 an 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 Group Ex 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 you are someone who wants to continue living the life you are currently living 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.

I have also included the playlist that accompanies this workout. That way you do not have to waste 10-15 minutes looking for the right music. One thing you should know about my workouts is I do each exercise to the tempo of the song and I also do the exercise for the entirety of the song. Most people can do five crunches, but to be able to do several sets of crunches, that is where the real change takes place!

With this workout, the exercises are shown with a band, however, you can swap out the band for weights if you do not have a band.

Another Workout – 30 Minute Core Workout Vol. 3

Leg Balance Warrior

(You will need your set of weights)

Form: Put your weight on one foot. Bend the knee slightly in your foot that has your weight. Send your belly button back to the spine for neutral spine. Sending the other leg straight behind you hinge over. Return to standing. Keep the core tight! Lift the free knee up. Then bring the knee down and repeat. Do several sets (about 20) per side. Do not stop till the song is over.

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Shoulder Press & Bicep Curls

For Shoulder Press: Start with your feet hip width apart. Your toes should be pointing forward, knees are slightly bent, and core is tight. Begin with your hands by your shoulders. Press your hands straight up and then bring them back down. Be sure the entire movement is controlled.

For Bicep Curls: 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 move the forearm up and down for bicep curls. Do 24 reps and 16 pulses of each exercise. 

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Another Workout – Full Body Workout Vol. 2

Squat & Shoulder Shrugs

(You will need your band, make sure you shorten the length of the band. Holding it at the handles is usually too easy.)

Form: For 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. Do 24 reps with 16 pulses. For Shoulder Shrugs: Feet are hip width apart. Toes are pointed forward. Knees are slightly bent. Weights are down by the 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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Front Lunge & Bicep Curl 

(You will need your band)

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. Straighten your legs to return from the squat. Do 16 reps. Staying in the lunge position, with straight legs, do your bicep curl. 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. Do 16 reps. Change sides. 

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Upright Rows

(You will need your band)

Form: Place the band under your feet and cross the handles so you make an “X”.  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. Bring the elbows up and the hands under the chin. The elbows need to remain higher than your hands. Be sure to squeeze your shoulder blades together when the elbows are high. Do 32 reps and 16 pulses. 

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Cross Body Reach

(You will need your band)

Form : Place the band under one foot so that the handle is right next to your foot. Then place your other foot on top of the band so that it hits the middle of the band. Place the other handle in the hand that is on the same side as the handle on the ground. For example, if the handle is next to your left foot place the other handle in your left hand. Belly button is traveling back towards the spine to achieve neutral spine and shoulders are relaxed. With a straight arm take the hand holding the band from one side to the other. Start low and go high. Keep the core tight for support. Do 16 reps and 8 pulses on each side. 

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Kick Backs

(You will need your band. If you do not have a band simply do the exercise without any resistance. You will still feel your core working, I promise 😉 )

Form: Begin by placing the band around the first leg you intend to work and the handles in your hands. Keep your foot flexed so the band stays put. Push your foot straight back and squeeze your bum. Do 16 reps and 16 pulses. Switch sides. 

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Kick Outs & Flutter Kicks

(You will need your band. If you do not have a band simply do the exercise without any resistance. You will still feel your core working, I promise 😉 )

Form:

For Kick Outs: Laying on your back place the band handles around your feet. Hold the center of the band next to your sternum. Belly button is traveling back towards the spine to achieve neutral spine and shoulders are relaxed. Kick both feet out at the same time then bring them back in close to your bum. Do 24 reps.

For Flutter Kicks: Start with both legs out. Lift one higher than the other then switch. Your legs are moving the same way they would if you were doing the “Freestyle” stroke in the pool. Do this till the song ends. 

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Clam Shells

(You will need your band. If you do not have a band simply do the exercise without any resistance. You will still feel your core working, I promise ;))

Form: Begin laying on your side with the band around your thighs tied in a knot. Make sure your feet, knees, hips and shoulders are stacked (basically that you’re not rotating). Open the top leg and as you do send that same leg’s hip forward. The movement will be small but effective. You do not want the top hip to roll backwards. This makes the exercise easier and thus loses its effectiveness. Keep the core tight to help stabilize. Do 20 reps followed by 16 pulses on each side. 

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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!

Related Post – The Reality of Quick Fix Fitness

 

 

 

SAVE FOR LATER!

Full Body Workout Vol 4 //

 

 


 

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