full body strength workout

Format: Perform each move for the stated time and repetition, and repeat each superset for 3 rounds.

Supergroup 1:

Exercise 1: Alternate Reverse Lunge to Overhead Press (8-12 reps per side)

• Begin standing with feet hip-distance apart, core supported, chest straight, and a weight on each hand, shoulder-height, palms facing each other.
• Step your right foot back, maintain an upright position and engage your core, bending your knee.
• As you take a step back, press the right-hand weight directly up over your head, keeping your shoulders in an engaged position fore and aft, not allowing it to rotate forward. Keep your left front foot stable and distribute your weight evenly across both feet.
• Bring the weighted object back to your shoulder as you step your right foot back to meet your left.
• Repeat with your left side and alternate sides.
• MOD: Do this without weights and/or grab a chair or wall to help with stability.

Action 2: Chest Fly Ball (8-12)

• Using a stability ball or an elevated surface to support your head and upper back, start in a reverse tabletop position with your supported core and feet firmly on the floor.
• Place your weight directly in front of your chest, arms outstretched, palms facing each other. You can bend your elbows slightly to keep them from locking up.
• Control lowering your weight-bearing object to align with your body as you open your arms.
• Using chest strength, bring the weighted object back to the starting position and repeat.
• MOD: Do this exercise on the mat with your knees bent.

Action 3: Viaduct Lift (8-12)

• Start on your back with your knees bent and your heels on an exercise ball or elevated surface.
• Keeping your core supported, press through your heels to lift and engage your hips.
• Control and repeat to bring your hips back to the ground.
• MOD: Do a bridge lift on the floor with your feet.

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Supergroup 2:

Exercise 1: Dumbbell lunge twist press out (0:45 – 1:00)

• Start standing with your feet hip-width apart, core supported, and 1-2 weights placed near your chest. Keep your upper body engaged and your shoulders back and down, not allowing them to rotate forward.
• Bend your knees to line up with your toes and bring your hips back as you perform the sumo squat.
• Hold the squat, turn to the right, and enter the right lunge. Simultaneously press your hands to chest height.
• When you bring your hands back to your chest, switch back to the sumo squat. Some variation in elevation up and down is natural, but try to keep your body low.
• Repeat on the left side, then continue alternating.
• MOD: Remove the press and simply alternate between sumo squats and lunges.

Action 2: Ball knee tuck (8-12)

• Get yourself into a high plank position, supporting your core and stacking your hands under your shoulders. Place one leg at a time on top of the stability ball so that the ball is somewhere between the top of your foot and the top of your calf.
• Press your feet and shins down into the ball for support, then bend your knees to use your core to pull the ball toward your torso. Keep your back flat, don’t lift your hips, and keep your gaze neutral (don’t look up or down).
• Use the controls to roll the ball away from you until you return to the starting position. repeat.
• MOD: Come to a high plank on the mat or place your hands high. Stack your shoulders over your wrists and support your core. Alternately push your knees toward your chest.

Step 3: Skullbreaker (8-12)

• Using a stability ball or an elevated surface to support your head and upper back, start in an opposite tabletop position with the weight directly over your chest. Put the weighted object straight back at about a 45-degree angle: this is your starting position.
• Bend your elbows to about 90 degrees, lowering the weighted object to your head. Keep your elbows hugging each other as you bend, don’t let them flare out to the side.
• Straighten your elbows back to where you started, maintaining 45 degrees.
• MOD: Do this on the mat with your back flat or your hips raised on the glute bridge and your feet on the ground.

Terminator:

Squat Press (10)

• Begin standing with your feet about hip-distance apart and your shoulders back and down (as if they were leaning against a wall) while placing weights on your shoulders
• As you start the squat, move your hips back, support your core and keep your chest up, keeping your knees in line with your toes.
• Push back with the power of your glutes, then raise your arms above your head. Your weighted objects can face forward or face each other. Put them back on your shoulders and repeat the squat.
• MOD: Use an elevated surface like a sofa, chair ottoman, or bench to check your squat form and make sure you’re using the correct muscles. Consider practicing this move without any heavy weights to start with, but instead press soft fists overhead.