full body strength training

Circuit 1:

Forward Lunge (3x 8-12)

• Start by standing tall, core supported, and feet slightly wider than hip-distance apart (your feet leaning out slightly is normal).
• Place the barbell on the back of your neck, on the fleshy part of the upper trapezius (or place the dumbbell next to your shoulders or hips), and engage between your shoulder blades.
• Step forward with your right foot, maintain an upright position and engage your core, bending your knee.
• Cross the heel of the front foot and allow the right foot to step back to meet the left.
• Take care to keep your front knee aligned with your ankle and big toe.
• Repeat 8-12 times and switch sides.
• MOD: Remove weighted objects and do this with body weight only.

Reverse flight (3x 8-12)

• Stand up with your core supported, chest up, shoulders back and down (as if they were leaning against a wall), and weights in both hands.
• The hips hinge forward at a 45-degree angle to the body and join between the shoulders so they don’t bend forward. Let your dumbbells hang over your chest and keep your head and neck in a neutral position.
• Using the muscles between your shoulder blades, lift your arms up to the side of your shoulders and elbows instead of your wrists. A slight bend in the elbows is natural.
• Return to the starting position with control and repeat 8-12 times.

Calf Raise (3x 15-20)

• Stand with feet hip-distance apart, core supported, chest up, shoulders back and down (as if they were against a wall).
• Place the barbell on the back of your neck, on the fleshy part of the upper trapezius (or place the dumbbell next to your shoulders or hips), and engage between your shoulder blades.
• Lift your heels as high off the mat as possible and slowly lower them back into place (note that you won’t be shifting your weight side to side or leaning forward).
• Repeat 8-12 times.
• MOD: Remove weighted objects and do this with body weight only.

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Circuit 2:

Hamstring Drops / Hamstring Curl Variations (3x 8-12)

• Start by kneeling on your knees and hook your ankles under a sturdy bench or sofa.
• Tighten your core, hamstrings, and glutes to keep your body straight (no hinges at your hips) while controlling your body to slowly lean forward. When you can’t control the tilt any further, be ready to grab the mat with both hands.
• As you return to the starting position, assist yourself with your arms, straighten your body, and focus on using the strength of your hamstrings to drive the movement.
• Repeat 8-12 times.
• MOD: Lie on your back with your heels on the stability ball or two TRX straps, arms extended with body.
• Support your core and lift your hips off the ground in a straight line with your shoulders, back, hips, knees, and ankles. Use your arms to support you on the mat to avoid straining your neck.
• Hold for a short pause. Bend your knees and contract your hamstrings, bringing the ball/strap as close to you as possible while keeping your shoulders, back, hips, and knees in a straight line.
• With control, straighten your legs and begin to lift your hips.

Pull-ups (3x AMRAP)

• Start by holding the pull-up bar with your palms facing you, shoulder-width apart. If you can’t grab the bar, stand on a sturdy, elevated surface, such as a bench or plyometric box.
• Step out of the box, allowing your legs to hang, arms straight, and elbows slightly bent to maintain engagement.
• Squeeze your glutes and quads and work your core, and rotate your shoulders outward to work your lats and keep your shoulders from shrugging.
• Start the pull-up by pulling the shoulder blades toward the spine and squeezing the upper back and lats until the collarbone reaches the pull-up bar. Pay attention to keeping your chin tight throughout the movement, as if you were holding an egg under your chin.
• Pause for a second at the top of the movement.
• Lower yourself in a controlled manner to the starting position.
• Repeat as many times as possible.
• MOD: Wrap a long stretch band around your top bar. Put one foot on the strap to reduce the amount of weight you need to lift.
• MOD 2: Alternatively, perform an inversion by placing your feet on the mat and grasp the straps with your palms facing up.
• The body is at an angle of about 45 degrees to the mat, keeping the body supported in a straight line.
• Core support, shoulders back and down, keeping elbows next to rib cage (don’t flare out), squeeze between shoulder blades to flex arms and pull straps to chest.
• Return to the starting position under control.
• To make this move more challenging, bring your body closer to parallel with the mat.

Kettlebell Swing (3×10-15)

• Start by standing with feet hip-width apart, core supported, shoulders back and down (as if you were standing against a wall), holding the kettlebell in both hands, facing your body.
• Alternatively, you can hold the dumbbell on one side with both hands and let the dumbbell hang.
• Keeping a flat back and neutral gaze (don’t squeeze your neck by looking up or down), hinge and move your hips back, knees slightly bent, to load your weight into your hamstrings.
• Push your hips forward firmly, pushing the weighted object into the air. Control the kettlebell with your arms, but don’t pull it up (make sure your ribcage isn’t open or arching your back at the top). The weighted object should not be higher than your shoulders.
• In a controlled manner, lower the weight and repeat 10-15 times as you move your hips back.