Full Body 05
Home workout.
Level: intermediate / advanced
Time: 30-35min.
Equipment: a mat, a pair of dumbbells, a loop band and a bench. You can substitute the equipment with the following: a pair of panties as the resistance band, a couple of water bottles or cans as weights, and a table or chair as a bench. Please make sure they are safe to use as they are not the optimal gym equipment. You don’t want to get hurt.
The workout
This workout is part of a suggested routine. To benefit the most from it I advise you follow it. Click here for routine 03 .
This workout is a full body workout and is built of supersets. Every two exercises are partnered together. in this case one lower body and one upper body. This creates more metabolic demand on the body and creates greater blood circulation.
Complete the exercises in each superset. For the suggested sets and reps. Don’t neglect your form . It is better to do less in perfect form than more out of form. Rest 10 sec between the 2 exercises of the set and 60 sec between sets.
The exercises
A1 - Goblet squat 4 sets 12 reps.
A2 - Floor DB press 4 sets 8-10 reps.
B1 - DB RDL lower quater reps 4 sets 10 reps.
B2 - plank with lat pull 4 sets 8 reps each side.
C1 - 3 pulse front lunge, alternated 3 sets 8 reps total.
C2 - Kneeling banded hip thrust 3 sets 25 reps.
D1 - Side lying hip raise 3 sets 15-20 reps each side.
D2 - Tricep dip 3 sets 15 reps.
