It’s that time again. Workout Wednesday Full Body Edition has arrived. I hope you are ready for a full body workout today!
How much time will this workout take?
Warm up approximately 10 minutes
Strength Training about 40 minutes
Foam Rolling and Cool Down around 5 to 10 minutes
What type of equipment will I need?
Dumbbells – when you are picking dumbbells look for something challenge but doable. A good test to perform is a dumbbell shoulder press against the wall. Stand against a wall feet shoulder width apart, keep your shoulders and arms pinned to the wall and do a shoulder press without letting your arms and shoulders leave the wall for the entire set. Complete a set of 12 reps and pick a dumbbell that is challenging but you can finish all 12 reps. To tell if its challenging enough try going to 16 reps. If you are able to go to 16 you need a heavier weight.
The shoulder press is used because most women have a harder time lifting weight above their head, as with the shoulder press than say a chest press. So, we pick a dumbbell that won’t be dropped on the head. Seems logical to me 🙂
Lower Body Dumbbells- pick dumbbells that are challenging to your legs. This is a bit harder than finding dumbbells for upper body workouts. You are going to pick up a heavy dumbbell and be all like ugh, oh my nope, nope, and nope. Before you go pick out dumbbells for lower body work remember you are going to use your legs and buttocks for the work and keep this in mind when you pick them up.
Workout Wednesday Full Body Workout
- Knee Taps
- Side step arm swing
- Fast Jabs
- Leg Swings
- BW Squat
- Side to Side alternating lunge
- Bird Dog
- Side Plank Hip Drop
Warm ups are just that; they get your body and muscles warm and prepared to do work. Your goal with a warm up should be to get your heart rate up. Spend about 5 to 10 minutes on these warm up exercises. After you get your blood flowing and muscles warmed up spend 3-5 minutes stretching out the muscles you will be using. Today we will be stretching out all of our major muscles.
It’s very important that you don’t over stretch your muscles. A gentle stretch with a 15 to 30 second hold should be all you need to improve your flexibility and lengthen your muscles.
Strength Training Full Body Workout
- Weighted Lunges *3x sets 10
- Romanian DL with dumbbells* 3 sets 10
- Squat to shoulder press* 3 sets of 10
- One arm Dumbbell Row *3 sets of 10
- Dumbbell Bench Press *3 sets of 10
- Overhead triceps extension *3 sets of 10
- Dumbbell Curl *3 sets of 10
- Single leg calf raise with weight *3 sets of 15
- Plank *Hold as long as possible up to a minute
A note on rest. A lot of us only get to get up and move around during our workout times. If you cannot stand to take a time out and rest in between sets and you feel your body can handle moving straight to the next set, go for it! Make sure you can still complete your next set if you are skipping the cool down. Finding yourself unable to perform the exercise if you go without breaks could very likely mean your muscles are still fatigue and need a slight rest to push weight again. Monitor your results and do what works best for your body.
A cool down brings the body back closer to its pre-exercise heart rate and temperature. You are finished with your work now it’s time to ramp your body back down. For this cool down we have used foam rolling and stretches to cool the body back down from your upper body workout.
Foam Rolling is somewhat like giving yourself a massage. It is an acquired taste and it does take some getting used to because it can be painful for some people. Work up to it adding a few seconds as your body gets used to the pressure.
- Lower Back
- Shoulder Rotations
With today’s Full Body Workout, you will be looking good in all your clothes in no time! Stay active my friends and if you enjoy this workout make sure you Pin it to your Fitness Boards on Pinterest. Are you new to Strength Training? See why women should be pumping the iron.
Related Article: Workout Wednesday Upper Body
Related Article: Workout Wednesday Lower Body