I’ve been wanting to post a FREE quick full body workout video, but I’m still waiting for my sprained ankle to heal 🙁
So, instead of a video, I’m going to outline a quick full body workout for you. All you need is a couple of dumbbells, enough room to do a pushup, and 20 minutes. Are you ready to go?
Quick Full Body Workout
Warm up – spend a couple of minutes loosing up your muscles and warming up your body. Swing your arms, move your legs, walk around, and just notice how you feel.
Do each of the following exercises for 45 seconds or for 15 to 25 repetitions (depending on how heavy the weight is). Then move to the next exercise. Repeat the circuit 4 or 5 times (for a total time of about 12-20 minutes).
Pause and rest whenever you need to – when you feel like you can’t do one more rep. Once you’re rested, simply start where you left off and keep going until you need a rest again.
Pushups – Get into pushup position, with your hands slightly wider than your shoulders and your back straight. Keep your neck in line with your spine and lower yourself until your chest is only a couple of inches from the floor. Pause. Push back, pressing until your body is back at the top of the pushup position. Repeat. Do regular full-body pushups if you can do one with good form (going all the way down – back straight – a full-range of motion). If you can’t, that’s okay, simply do pushups from your knees. We’re looking for quality motion, not quantity.
Plank Row – from the top of the pushup position, grip a dumbbell in each hand. Keep your hands slightly wider than your shoulder-width apart. Keep you feet slightly wider than hip-width apart. Keep your hips parallel to the floor, and do a one-armed row – bending your elbow to lift the weight up to the side of your torso. Do a full set (or full 45 seconds) then switch to the other arm and repeat.
Squat with Bicep Curl – Stand, holding dumbbells at your sides- palms facing forward. Stand with your feet shoulder-width apart. Brace your core and lower your body into a squat (bend your knees, keep your back straight, sit your hips back). As you lower your body, curl the dumbbells up to your shoulders. Slowly return to the starting position. Repeat.
Bicycle Crunch – Lie face up on the floor (in a crunch position) with your feet raised, knees bent, and calves parallel to the floor. Place your hands behind your head. Keep them loose, don’t pull or strain your neck. Pull your navel into your spine, contract your abs, and bring your head and shoulders off the floor. Twist your right shoulder to your left knee as you straighten your right leg. Return to starting position; then repeat on the other side.
Cool down – do a quick 3-5 minute cool down. Stretch your arms and legs gently, and walk around slowly to catch your breath. And compliment yourself on what you’ve accomplished. Nice work!
That’s it. A quick full body workout that’s guaranteed to make you sweat and give your metabolism a boost. Do it 3 times a week for optimal results, and take a walk (1 hour would be great) on the other days. Like it? Tell me what you think in the comments section below.