Full Body Strength Training

Circuit 1:

Forward Lunges (3x 8-12)

• Begin by standing tall, core braced, and feet a little wider than hip distance (it’s normal for your feet to be angled out slightly).
• Place the barbell behind your neck, resting the bar on the meaty part of your upper traps (or holding dumbbells at your shoulders or alongside your hips) and engaging between the shoulder blades.
• Step your right foot forward, maintaining an upright posture and engaged core, bending the knees.
• Drive through the front heel to step your right foot back to meet your left.
• Be mindful of keeping your front knee aligned over your ankles and with your big toe.
• Repeat for 8-12 reps and switch sides.
• MOD: Remove the weighted objects and complete this move with bodyweight only.

Reverse flyes (3x 8-12)

• Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
• Hinge forward at the hips at a 45 degree angle with your body, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
• Using the muscles between your shoulder blades, lift both arms out to the side leading with your shoulders and elbows rather than your wrists. It’s natural to have a slight bend in the elbows.
• With control, return to the starting position and repeat for 8-12 reps.

Calf Raises (3x 15-20)

• Stand with your feet hip distance apart, core braced, chest up, shoulders back and down (as if they were against a wall).
• Place the barbell behind your neck, resting the bar on the meaty part of your upper traps (or holding dumbbells at your shoulders or alongside your hips) and engaging between the shoulder blades.
• Lift your heels off of the mat as high as you can with control, then slowly lower them back down (be mindful that you’re not shifting your weight side to side or leaning forward).
• Repeat for 8-12 reps.
• MOD: Remove the weighted objects and complete this move with bodyweight only.

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Circuit 2:

Hamstring drops/hamstring curl variation (3x 8-12)

• Begin by kneeling on your knees and hook your ankles underneath a sturdy bench or couch.
• Brace your core, hamstrings, and glutes and keep your body straight (no hinging at the hips) as you slowly lean forward with control. Have your hands ready to catch yourself on the mat when you cannot control the lean any further.
• Use your arms to assist yourself as you come back up to the starting position, with your body straight, and being mindful of using the strength of your hamstrings to drive the motion.
• Repeat for 8-12 reps.
• MOD: Lie on your back and place your heels on a stability ball or in two TRX straps with your arms extended alongside your body.
• Brace your core and raise your hips off the ground to form a straight line with your shoulders, back, glutes, knees, and ankles. Avoid straining your neck by using your arms on the mat to support you.
• Hold for a brief pause. Bend your knees and contract your hamstrings to pull the ball/straps as close to you as possible, while keeping shoulders, back, glutes, and knees in a straight line.
• With control, straighten your legs to starting raised hips position.

Pull Ups (3x AMRAP)

• Begin by gripping the pull-up bar with your palms facing toward you at about shoulder-width. If you’re unable to grab the bar, stand on a sturdy elevated surface like a bench or plyometric box.
• Step off of the box and allow your legs to hang with your arms extended with a slight bend in the elbows to maintain engagement.
• Squeeze your glutes and quads and engage your core, rotating your shoulders outward to engage your lats and prevent shoulders from shrugging.
• Initiate the pull-up by pulling your shoulder blades toward your spine and squeeze your upper back and lat muscles until your collar bone reaches the chin-up bar. Be mindful of keeping your chin tucked throughout this movement, as if you were holding an egg under your chin.
• Pause for a second at the top of the movement.
• Lower yourself to the starting position with control.
• Repeat for as many reps as possible.
• MOD: Loop a long stretchy band on your pull up bar. Place a foot in the band to lessen the amount of bodyweight you need to lift.
• MOD 2: Alternatively, perform an inverted row by keeping your feet on the mat, gripping the band with your palms facing upward.
• Angle your body at about 45 degrees with the mat, keeping your body braced in a straight line.
• With core braced, shoulders back and down, and keeping your elbows beside your ribcage (not flaring out to the sides), squeeze between your shoulder blades to bend your arms and pull the band to meet your chest.
• Lower back to starting position with control.
• To make this move more challenging, move your body closer to parallel with the mat.

Kettlebell swings (3×10-15)

• Begin by standing with feet hip-width distance apart, core braced, shoulders back and down (as if you were standing against a wall), and holding a kettlebell with both hands facing your body.
• Alternatively, you can grip a dumbbell with both hands on one side, allowing the dumbbell to dangle.
• Maintaining a flat back and neutral gaze (not crunching your neck by looking up or down), hinge and shift your hips backwards with a slight bend in the knees to load your weight in your hamstrings.
• Forcefully drive your hips forward to propel the weighted object into the air. Control the kettlebell with your arms, but don’t pull it up (be sure your rib cage isn’t flaring and you’re not arching your back at the top). The weighted object should travel no higher than your shoulders.
• With control, lower the weight back down as you shift your hips back and repeat for 10-15 reps.