Full Body Control

Time: 45 minutes
Equipment: TRX, floor mat, 5-20 lb. dumbbells, BOSU ball

This is a full body workout with three circuits: TRX, floor (core), and a combo of BOSU and free weights.  It targets full-body strength and stability.

Warm-up: 5-10 minutes of light cardio (i.e. treadmill walking/jogging, spin bike, or rowing machine)

Circuit #1: TRX 

(3-4 minutes each circuit) Repeat this circuit 3x's. Move quickly between exercises. Take a minute rest after each circuit.

1.1  TRX Squats - 20 reps - For the 2nd and 3rd set, you can try single-leg TRX work such single-leg lunge or pistol squats.

1.2  TRX Rows - 12 reps - Set 1: High Row, Set 2: Mid Row, Set 3: Low Row

1.3  TRX Plank - Hold for 30 seconds

1.4  TRX Crunches - 12 reps - crunch front, right, front, left, etc.

Circuit #2: Core work on floor

(5 minutes each circuit) Repeat this circuit 4x's. Move quickly between exercises. Rest for a minute between circuits.

2.1  Leg raises - 12 reps


2.2  Plank with shoulder touches - 20 reps (10 each shoulder). Shoulder touches should be as rapid as possible without moving your hips.

2.3  Plank high-to-low - 12 reps. Movement should be as quick as possible.


2.4  Straight leg twist - 12 reps. If this hurts your back, do an oblique crunch. Lay on the floor with your legs bent. Lift your shoulders off the ground as you would with a standard crunch, except rotate your upper body, attempting to touch each elbow to the opposite knee.

Circuit #3: Free weights and BOSU

(5 minutes each circuit) Repeat this circuit 3x's

3.1  Split squat - 20 reps (10 each leg). Use 5-20 lb dumbells if you want additional challenge.

3.2  Single-leg curl to overhead press - with dumbbells on BOSU - 6-8 reps, then switch legs and do 6-8 reps on the other leg


3.3  Single-Leg deadlifts - 10 reps each leg. With 5-20 lb dumbells, hold one in each hand; do not extend arms overhead as pictured below.

3.4  BOSU push-ups - 5-15 reps

Core Focus

Goal: Strengthen your core!

Equipment: No gym equipment is needed, but you will need a bench, side table, or chair for tricep dips.  You also have the option to use 5-20 lb dumbbells for Renegade Rows if you have them available.

Time: 30 minutes

• Warm-up:
• Pelvic circles - 10 circles, each side. 
• Forward lunge with a twist - 20 lunges (10 each side, alternating legs)
• Forward lunge with elbow inside knee and rotation - 2 each side, alternating legs. Hold each lunge for a 5-10 seconds 
• Glute stretch with a twist - hold each side for 15 seconds
• Cobra - 2 times, hold each for 10 seconds
• Childs pose - hold for 15-20 seconds

• Main Set - Do this full set 3x's:
• Plank with alternating leg lifts - Hold plank for 15 sec, then lift one leg a few inches, hold for 2 seconds, drop leg, lift the other leg, hold for 2 seconds, drop leg.  Continue alternating leg lifts for 30 seconds, then hold plank for another 15 sec, so total plank hold is 60 seconds.
• High-to-Low Planks - 12 reps
• Bird dog with crunch - 12 reps each side
• Tricep dips - 12 reps - Use a bench, side table, or chair.
• Single-leg bridge - 12 reps each leg
• Alternate Pikes - 12 reps (6 each leg) Variation: Place one foot on the ground and pike one leg at a time.
• Push-ups with Renegade Rows - 10 reps (1 rep = push-up, row one arm, row other arm) Use of dumbbells (5-20 lbs) is optional.  Variation: Knee push-ups
• Bicycle Crunches - 20 reps

Forward Lunge with a Twist



Forward Lunge - Elbow inside knee, with rotation

 
Glute Stretch with twist (see video starting at @ 2:25)

 
Cobra Stretch



High-to-Low Planks

 
Bird Dog (with crunch)

 
Single-Leg Bridge

 
Push-ups with Renegade Row

12/24/36 Circuit

Goal: Full-body strength circuit
Time:  12/24//36 minutes - One time through the circuit is 12 minutes.
Equipment required: 8-20 lb. dumbbells, step or bench

Do each exercise for 60 seconds.

Do not rest between exercises.

Rest for 1 min. between circuits.

1. Calf-raises with dumbbells
2. Pushups - Variation: on knees
3. Bicycle crunches
4. Single-Leg Romanian Deadlift with dumbbells (side 1)
5. Single-Leg Romanian Deadlift with dumbbells (side 2)
6. Step-ups with dumbbells - alternate the leading leg for each step-up
7. Standing side bends with dumbbells
8. Side plank hip lift (side 1)
9. Side plank hip lift (side 2)
10. Wide squats with dumbbell
11. Step Back Lunge 
12. Tricep dips

Full Body Circuit with Dumbbells

Time: 25-40 minutes

Equipment: 5-20 lb dumbbells, Floor mat, BOSU (optional)

Each circuit takes ~12 minutes.  Do the full circuit 2-3x's.
Rest 15 sec. between exercises, or just enough time to move between each one.
Rest 1 minute between circuits.

Warm-up on the treadmill or bike for at least 5 minutes before starting these exercises.  Alternatively, you can do the 5-minute warm-up from this workout.

Main Set (10 exercises)

1) Dumbbell Shoulder Press - 12 reps

2) Step-Back Lunge - 12 reps (6 each leg, alternate legs)

3) Alternate Pikes - 20 reps (10 each leg)

 


4) Front Arm Raises - 20 reps (10 each arm)

5) Single-Leg Bicep Curl - 10 each leg. For a more advanced version of this exercise, stand on the flat side of a BOSU (round side on the ground).

6) Single-Leg Romanian Deadlift - 10 each leg

7) Plank - Hold for 60 seconds

8) Side Plank with Hip Lifts - 10 dips on each side

9) Flutter Kicks - 30 seconds. For a more advanced version, extend your arms over your head.




10) Burpees - Finish the circuit with 5-10 powerful Burpees!