As it starts to get colder, staying active outside can be come a lot more challenging. This is when having access to a gym comes in handy so you don’t have to brave the conditions. Here, I will provide an easy workout that you can try out the next time you find yourself at the gym. This specific workout will focus on full body, so it will incorporate exercises for your lower body, upper body and core. This workout can be done without any weights; however, you are able to add weights to some exercises if you would like. It will also provide a warmup and cool down. Without further ado, here is your full body gym routine!
Warmup
Forward fold
- Stand with feet hip width apart and bend over, reaching toward the ground. You can touch the ground, your toes, your shins or wherever feels comfortable for you.
- You can deepen the stretch by bending one leg a little and keeping the other straight and then switching back and forth.
- To make this dynamic, widen your stance a bit and go from forward fold into a low squat. Keep moving between these two poses to warm up your legs.
Arm Warmup
- Start with circling your arms in one direction for 30 seconds. Then switch direction for another 30 seconds.
- Reach one arm overhead and bend at the elbow. With your other hand, push gently on your elbow to stretch your tricep. Repeat on the other side.
Lunge with a Twist
- Stand with your feet hip width apart. Step forward with one leg into a lunge. *Make sure that your front leg is at a 90 degree angle, meaning that your knee doesn’t go over your toes* Keep your chest up and shoulders back.
- Lean forward a little and twist to each side. Continue to alternate legs.
Lateral Lunge
- Widen your stance to more than hip width. Step out with one leg and bend into a side lunge to stretch your hips, hamstrings and glutes. Alternate to each side (10x each leg)
Push Up Variation
- Start in a plank position with your feet hip width apart and hands shoulder width apart. Try to keep your body in a straight line by not letting your hips dip too low or raise up too high.
- Slowly lower all the way to the ground. Keep the same straight form. At the bottom, keep your hands hovering near your chest and raise your upper body using your back muscles (a baby superman).
- Push back up into plank position. Try to keep the straight line and not let your core dip. You can do this by engaging your core. (10x)
Finish the warmup with any other stretches or exercises you feel like doing!
Routine
Circuit 1
Squat into Overhead Press (1 min)
- No weights: While going down into a squat, raise both hands over your head and then return to standing. If you want to target more of your glutes, hinge forward more at the hips when squatting.
- Weights: Grab weights and place at shoulders. When coming back up from the squat, press the weights overhead and then bring back to shoulders.
15 sec rest
Curtsy Lunge (1 min)
- No weights: Step back with one leg into a curtsy and bend both knees. Your front leg should be a 90 degrees, and make sure to keep your hips square. Repeat on each side
- Weights: Hold weight at your chest when lunging.
15 sec rest
Pushups (1 min)
- No weights: You can take the pushups on your knees or do the full pushup. Make sure you keep everything in line by not letting your hips get too low or too high. Keep your core engaged by pulling your naval in toward your spine.
- Weights: You can add a plate to your back for extra weight. Be careful to not get too heavy so you don’t injure or strain!
15 sec rest
Shoulder Taps (1 min)
- Start in a plank position. Lift your right hand to touch your left shoulder. Alternate sides.
Repeat Circuit 1
Circuit 2
Dumbbell Bent-over Row (1 min)
- Stand with feet hip width apart and hinge forward until your torso is parallel (or close to parallel) to the ground.
- Drive your elbows back and pull dumbbells toward your body. Slowly lower the dumbbells back. Repeat.
Standard Lunges with Pulse (1 min)
- No weights: Alternate legs by stepping each leg forward into a 90 degree angle. Pulse 2 times at the bottom.
- Weights: Hold dumbbells at your shoulders or at your sides while lunging.
Bicep Curl with Press (1 min)
- Stand with dumbbells in each hand with palms facing upward. Bend at the elbows and lift weights up toward your shoulders. Keep your elbows tucked into your sides as much as possible.
- When weights reach your shoulders, rotate palms outward and press weights overhead. Bring weights back down to shoulders and and slowly extend arms down all the way, keeping elbows tucked in. Repeat.
Deadbug (1 min)
- No weights: Lay down on your back, pressing your spine into the ground, and hover legs above your hips in a reverse tabletop position. Raise your arms up so that they point to the ceiling. Extend you right leg and hover it while raising your left arm overhead. Bring your arm and leg back to the starting position and switch.
- Weights: Keep a light weight in both hands and use as resistance when extending arms overhead.
Repeat Circuit 2
Cooldown
Hamstring stretch
- Sitting down, extend your leg in front of you and stretch to reach toes. It’s okay if you don’t touch your toes, but reach toward that direction. Switch legs.
Lunge stretch
- Start in a kneeling position and step one leg forward, bending your knee over your ankle. This helps to stretch out your hips.
- You can also rock back and forth and even go into a half split stretch for your back and hamstrings.
Figure 4 Stretch
- Lie on your back and cross one ankle over the other knee. Grab the back of the your leg and raise up. You should feel this stretch in your hips.
Chest Opener
- You can sit or stand for this pose. Clasp your hands behind your back and squeeze your shoulder blades together. You can intensify this stretch by lifting your hands away from your back or even folding over and letting your arms stretch up behind you.
Finish with any other additional stretches you like! 🙂
