Have you started dreading your daily workouts?
Working out hard, challenging but it should also be enjoyable. If you’re not enjoying your workouts, you won’t have the level of motivation and dedication needed to reach your goals! These full body workouts are designed to challenge you and be fun at the same time!
I am always changing up my weekly exercise routine and I challenge you to change yours too!
This section is updated weekly with a brand new full body workout that will hit every muscle and leave you feeling sweaty but accomplished AF.
Workout Of The Week
Welcome to the brand new workout of the week!
The full body workout targeting every muscle every time!
To failure | 4 sets
6-8 reps | 4 sets
Cable Pull Throughs
Barbell Sumo Squats
20 reps | 3 sets
Lying Resistance Band Abductions
Resistance Band Kickbacks
Resistance Band Jump Squats
12 reps | 3 sets
Weighted Sit Ups
HIIT: High-intensity interval training style full body workout which will increase your heart rate and, due to the nature of the intervals, work to burn more fat compared to traditional cardio. My HIIT workouts generally incorporate light weights and/or body-weight exercises. These workouts usually have the same work to rest ratio throughout.
RESISTANCE: One of my resistance workouts typically incorporates weights, such as dumbbells and kettlebells, and works to improve strength and/or muscle definition and tone.
SUPERSET (ss): 2 exercises back-to-back
GIANT SET (gs): 3+ exercises back-to-back
DROP SET (ds): Multiple sets on the same exercises, starting with a heavy weight and dropping down for each set. The sets are either until failure or one specific rep count for each set. (The last set of the drop sets I do is always 20 reps).
HIRT: High-intensity resistance training – this uses light to medium weights and may include a cardio based exercise. Similar to HIIT, you’re working in timed intervals of work and rest periods.
BOXING: Boxing workouts are aimed at increasing heart-rate and working up a sweat! This full body workout generally has a similar layout to my HIIT workouts and can be done with a partner or a boxing bag. Alternatively, a light dumbbell in each hand can be used for punches.
AMRAP: As many rounds as possible in the set time.
BEFORE WORKOUT: Ensure that you have warmed up and followed my pre-workout tips.
AFTER WORKOUT: Aim to stretch after each workout and follow my post-workout tips.
SOMETHING HURTS: Listen to your body! Generally, when starting out with exercise and using muscles you may not have previously used, or used for a long time, it is normal to feel uncomfortable and tight. But the pain may indicate damage being done. If you feel pain, listen to your body, assess whether the pain you are feeling is normal or damaging, and consider swapping out one exercise for another.
DISCLAIMER: The Workout Of The Week is based on what works for me. Ensure that you have medical clearance before exercising, use these workouts only as a guide and do not exceed your body’s own capabilities.