A Full Body Workout To End Workouts

No gym, no problem.

Below is a workout that should take less than 15 minutes and hit all major muscle groups to give you overall tone and definition. Perform the workout in order and make sure to have adequate rest in between each set.

Set 1

1. Lunges x1 minute

To perform a lunge, start with you feet hip-width apart. Step forward and bend your back knee straight down towards the ground. Then bring your front leg back to the start position. Continue to alternate for 1 minute.

*Make sure your front knee does not go over your toe when lunging and you do not lean forward.* Popsugar / Via fitsugar.com

2. Standard Push-up x1 minute

Start in the “up” position with your hands about 2 inches wider than shoulder width apart. Make sure you hands are inline with your shoulders. Lower yourself in to the “down” position maintaining good posture. Repeat this for 1 minute.

*Keep your core activated to ensure you aren’t rounding or depressing your back.* Via skinny2hunk.com

3. Burpee x30 seconds

Yes, they are dreaded but they work! Start standing up with feet hip width apart. Lower your hands down to be beside your feet and either jump or walk your feet back into the “up” position of a push-up. Jump or walk your feet back to their start position, stand up, and jump as high as you can. Repeat this for 30 seconds.

*Don’t lower your hips when jumping your feet back. Maintain your core to make sure they stay in place.* Popsugar / Via fitsugar.com

Set 2

1. Body Weight Squat x1 minute

Start with your feet hip-width apart and hands out in front of you. Push your hips back as you lower yourself down until your quads are parallel to the floor (or as low as you can get them). Repeat for 1-minute.

*Knees should never go over the toes. If they do push your hips back more.* Fitbie / Via fitbie.com

2. Standard Pull-up x1 minute

Start with feet shoulder width apart and knees slightly bent. Keep chest up and shoulders back with your hands towards your body. Bring your hands back to be inline with your chest by pinching your shoulders and bending your elbows. If you don’t have dumbbells, water bottle make great weights!

*Do not release your shoulders, they should be activated throughout the exercise.* Women's Health Magazine / Via womenshealthmag.com

3. Mountain Climbers x30 seconds

Start in push up position. Jump up while keeping your hands on the floor and bring on knee to your chest. Alternate each knee for 30 seconds.

*Keep your core activated to prevent from hyperextending your back.* GymRa / Via gymra.com

Set 3

1. Bird Dog x 15 repetitions

Start on all fours with your hands and feet shoulder width apart. Lift one arm and the opposite leg at the same time. Hold this position for 5 seconds. Switch hands and feet and repeat. This is one repetition. Repeat 15 times.

*If lifting your opposite hand and leg at the same time is too difficult, just lift one leg at a time and maintain hands in the start position.* BuiltLean / Via builtlean.com

2. Plank x 1 min

This one is a classic and for good reason. Keep forearms on the ground and shoulder width apart. Get up on to your toes and contract your core. Hold this position for 1 minute and remember to breath!

*Do not raise or lower your hips. They must be inline with your spine for you core to be properly activated.* lifehacker / Via lifehacker.com

3. Knee Highs x 30 seconds

Stand with your feet hip width apart and your hands out at chest level. Bring on knee up to your hand at a time going as fast as possible.

*If you keep your chest up towards the ceiling you’ll also activate those lower abs while putting in some cardio. * GymRa / Via gymra.com

CONGRATS!!


Now go be a boss. Just remember to stretch.

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