Full Body Strength

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion. Perform each exercise in the warm-up for 45 seconds. After completing the workout perform a cool-down that allows your heart rate to gradually slow down to a normal rate. Hold static stretches for 20-30 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
Perform each exercise in circuit 1 for 12-15 repetitions with minimal rest between exercises. Rest for 1-2 minutes between each set. Repeat the circuit for 2-3 sets.

Perform each exercise in circuit 2 for 10-12 repetitions with minimal rest between exercises. Rest for 1-2 minutes between each set. Repeat the circuit for 2-3 sets.

WARM-UP

Hip Flexor Stretch

female demonstrating hip flexor stretch
Cross-Body High Knees female demonstrating cross body high knees

High-Low Jack to Squat

female demonstrating high low jack to squat

 

WORKOUT EXERCISE
DEMO
MODIFICATION

Circuit 1

Lunge to Airplane

12-15 reps

female demonstrating lunge to airplane

female demonstrating modified lunge to airplane

Bear to Plank

12-15 reps

female demonstrating bear to plank

female demonstrating modified bear to plank

Squat + Pulse

12-15 reps

female demonstrating squat + pulse female demonstrating modified squat + pulse

Glute Lift + Toe Touch

12-15 reps

female demonstrating glute lift + toe touch female demonstrating modified glute lift + toe touch

Rest for 1-2 minutes after each set. Repeat for 2-3 sets total.

After completing all sets transition to Circuit 2 below.

 

WORKOUT EXERCISE
DEMO
MODIFICATION

Circuit 2

Superman + Burpee

10-12 reps

female demonstrating superman + burpee

female demonstrating modified superman + burpee

Lateral Lunges

10-12 reps

female demonstrating lateral lunges

female demonstrating modified lateral lunges

Cross-Body Mountain + Incline Push

10-12 reps

female demonstrating cross body mountain + incline push female demonstrating cross body mountain + incline push

Squat Jump to Step Back

10-12 reps

female demonstrating squat jump to step back female demonstrating modified squat jump to step back

Rest for 1-2 minutes after each set. Repeat for 2-3 sets total.

After completing all sets transition to the Cool-Down below.

 

COOL-DOWN

Forward Bend

female demonstrating forward bend
Pigeon Stretch female demonstrating pigeon stretch
Single Leg Pike female demonstrating single leg pike