At Home Full Body Workout!!

Happy Sunday everyone! It's currently raining out, but it is so refreshing! Anyways, today's topic is another Home Workout! This past week I have been crazy busy almost every single day- which was fun but also kind of frustrating from a working out point of view. I tried to get at least a 15 minute workout in each day, and for the most part I did! I was so happy though on Thursday I could get in a 50 minute strength training workout in!!! As you can see by the title, I did a full body workout. I
don't usually prefer to do full body workouts, but if there is a week where the last few workouts haven't been good hard workouts, I like to do a full body workout! This is because it ensures that each muscle group is getting worked, the muscle fibers are being torn a little bit (don't worry, this is not bad! This is how you gain muscle!), and get the blood flowing to all of my body. I like to use this as a little "kickstart" to fire up all those muscles that may have not been adequately worked recently! This is also a great way to prevent muscle atrophy (this is when you start to lose muscle mass). But let's get into the workout!

Oh and by the way, everything is superset-ed to make it more efficient!!

Full Body Workout: 

Time: 50 minutes
Equipment Used: Resistance Band, Dumbbell, Barbell (however, you can use only one or two of these and do the same workout!!!)

• Squats (10) TO Banded Side Steps (20) [4x]
• Upright Row (12) TO Bicep Curl (12) [3x]
• Tricep Pushdown (20) TO Lateral Raise (20) [3x]
• Trap Row (15) TO Bent Over Row (15) [3x]
• Elevated Feet Hip Thrust (15) TO Curtsey Lunge (10 each leg) [3x]
• Wide Pushups (10) TO Plank (1 min) [3x]

That's the workout! Like I mentioned above, if all you own is resistance bands or a pair of dumbbells, no worries! You can still do all of these exercises!! Some of these are strictly body weight as well :)

So some quick changes on how you can modify this workout for your ability as well as equipment:

• For the Tricep Pushdowns- I used a resistance band that was attached to the wall, but you could substitute overhead tricep extensions or even tricep kickbacks for this! For both of these exercises you can use a band or dumbbells. Another way to work your triceps with no equipment is to do pushups, but with your elbows tucked into your sides. Try doing this type of pushup, on your knees, to strengthen your triceps!
• I used a bench for the Elevated Feet Hip Thrust, but you can use any sort of chair, or even a wall! This just puts more emphasis on your hamstrings as well as glutes, but you can also perform them with your feet on the ground for a similar effect.
• The only exercise I used the barbell for was the Squats, because I like to do heavy squats as my main compound movement. However you can use dumbbells, a resistance band, or even just bodyweight to do squats. Try pulsing or holding at the bottom of the squat for an added oomph!

And that's all for today! I hope you enjoyed this full body workout, and stay tuned for more posts!

Hannah