Full Body Workout
Kim Feiring, Certified Personal Trainer

Complete 2-3 sets of 10-12 reps using a weight that will challenge in the last few reps.

Bicep Extensions

• Arms at 90 degrees, palms facing up
• Extend arms out in front of you (don’t lock out elbows)
• Bring arms back to 90 degrees, starting position

Single Arm Bent Over Rows

• Bent Over Position or One hand/one knee on bench
• Pull weight up to chest, driving elbow up

Back Extensions

• Use either stability ball or extension bench
• Lean over onto either the ball or bench, with feet planted. Should hit about hip level
• Use lower back and engage core to pull yourself up
• Slowly lower yourself and return to starting

Leg Extension Machine

• Set machine, kick legs out in front of you

Walking Lunges

• Hold light dumbbells
• Step one foot forward and drop into lunge, step back foot up to meet the front foot
• Step forward with the other foot and repeat

Hip Bridges

• Lay on back with knees bent, feet flat on floor
• Push through heels and lift and squeeze butt

Single Arm Cable Press

• Start with handle on cables at about chest height
• Face away from the machine, keep hand/arm close to body
• Press straight out, not locking out elbow

Triceps Extensions

• Hold dumbbell or kettlebell with both hands overhead
• Lower the weight behind you, keeping core tight
• Push/press weight using triceps straight back overhead

Band Upright Rows

• Stand on band with both feet and cross band in front to make “x”
• Alternate sides, pulling handle up to chest, leading with elbow

Crossover Crunches on BOSU

• Lay on bosu with lower back toward front of bosu, hands behind head
• Bring opposite elbow toward opposite knee
• Alternate sides

Plank with feet on BOSU

• Choose either high plank (hands) or plank (elbows)
• Put balls of feet on top/center of bosu
• Hold plank keeping butt in line with ankles and shoulders

Toe Touches

• Lay on back with legs straight in air
• Reach both hands as high toward your feet as you can
• Return to start