The Full-Body Workout

Sep 30, 2016

Targeting muscles is important, sure. But what about those "not-so-flashy" muscles that get forgotten? Great question, and we have just the answer --- 0ur full-body workout.This fitness plan incorporates many of your larger muscles groups while also maximizing the workload of several smaller muscle groups. We will take it back to some of the basic moves: push-ups, squats, dead lifts, and dips. The short breaks in between these exercises will give the major muscle groups like our quads, glutes, and back enough time to recover while we tone our shoulders, triceps, and biceps. While our larger muscles groups are recovering from power movements, we will increase our heart rate by rowing and running to maximize aerobic capacity. While performing the front raises, curls, and dips, you will want to select a light to moderate weight that you will challenge yourself but still allow you to complete all five cycles. Remember, you can always increase your weight as you go.


Repeat 5 Cycles of:

  • 10 push-ups (regular or on your knees)
  • 20 squats (50% of maximum lift)
  • 15 dead lifts (50% of maximum lift)
  • 30 seconds on row machine
  • 10 shoulder raises (front)
  • 30 second jog/run
  • 10 bicep curls
  • 10 triceps dips

Your whole body will thank us!

– Nathan Mikeska, BS, CPT, CHC

E-Mail Nathan

Feature Photo: Livestrong

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