Never Miss Monday! Full Body Workout

Hello Mondays!!!   Mondays bring a new week, it’s our weekly reset button! So get up and move your body, feel great, eat healthy and smile.

Here’s one of my workout circuits, it’s full body workout while focusing on glutes ( my favorite thing to workout)

This workout is 3 rounds of different exercises, with a short  high impact cardio in between. every exercise below is done in 3 sets of 10 reps.

What you will need: a towel ( or gliders), a Kettle bell ( no necessary- can be done with body weight), a resistance band ( exercise can be modified and used without it), weighted ball (I use  40lbs)

My high impact cardio for this particular workout is the cycle bike. You can alternate this with sprints outside, on a treadmill, stair climber. anything you like but it needs to be fast as it will be done in short bursts

Warm up: 5 minute cycle

Round 1: 10 reps ( each leg) x3.  for this round you will be super setting between each exercise.  This means, you will do 10 of the 1st exercise, 10 of the 2nd exercise x3, with no rest between rounds.

  • Front glide lunges ( 10 each leg)
  • Lateral glide lunges ( 10 eag leg)

Cardio:  2 Minute on cycle bike ( fast)

Round 2: Alternating each exercise for 10 reps x 3 sets ( with 30 second break between each set of 10)

  • Weighted ball shoulder throw overs
  • Burpee

( you will do one shoulder throw over and go straight into a burpee, you will do this  for 10 reps to equal 1 set ( so 10 of each equals 1 set) take a 30 second break between each of your sets. ( Take longer if needed)

Cardio:  2 Minute on cycle bike ( fast)

Round 3: I do this round using a resistance band around my legs. placed just above my knees. You can do this without the resistance band. just make sure to keep your squat low and your knees shoulder width apart. Take your time with this make sure our form and posture is correct.  Keeping your knees bent, behind you toes and remember squat low.  You will do 10 reps, super setting each exercise for 3 sets.

  • Platypus walk ( 10 front walk, 10 back walk)
  • Goblet squat holding a kettle ( cna be done without the KB )

Cardio Finisher:  5 Minute on cycle bike

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