Sunday Funday: 40-Minute Full Body Workout

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Here’s to ending the weekend with a BANG!!! This workout is for healthy individuals with very little limitations. I have included videos attached to the exercises and stretches you may not be sure how to do. I will eventually get my YouTube Channel up and going, but until then I have all these fantastic videos others have posted for me to borrow! I hope you enjoy the workout I have put together for you guys.

****If you like the routine feel free to share it with others!

 

Includes:

Cardio Warm-up

Total Body Routine

Cool Down and Stretching

 

Equipment Needed:

Dumbbells, Step or Bench, Mat if you don’t have carpeting or a rug

 

What to Expect:

-Try not to break until WATER BREAK. This will keep your heart rate elevated and allow you to burn body fat.

 

Warm-Up Routine:

Knee Drives (Watch Video Here, Start Video at 34 Secs)

60 Seconds each side

Jumping Jacks

60 Seconds

High Knees

60 seconds

Repeat 2 Times!

 

Strength Training Routine:

Reverse Lunge with 3 Leg Lifts (Watch Video Here)

10 reps each side, can hold Dumbbells at side if needing an extra challenge

Clean to Press (Watch Video Here, start video at 1:09)

10 reps on each side

Reverse Lunge with 3 Leg Lifts 

10 reps each side, can hold Dumbbells at side if needing an extra challenge

Clean to Press 

10 reps on each side

 

Next Round of Exercises: 

Step-up with Knee Raise, Curl to Overhead Press (Watch Video Here)

10 reps on each side

Bulgerian Squat with Dumbbell Curl (Watch Video Here)

10 reps on each side

Step-up with Knee Raise, Curl to Overhead Press

10 reps on each side

Bulgerian Squat with Dumbbell Curl

10 reps on each side

 

WATER BREAK

Weighted Bridge Exercise (Watch Video Here)

10 reps 

Static Bridge with Chest Press (Watch Video Here)

10 reps

Weighted Bridge Exercise

10 reps

Static Bridge with Chest Press

10 reps

 

Next Round of Exercises: 

Static Bridge with Skullcrusher (Watch Video Here)

10 reps

Jackknifes (Watch Video Here)

10 reps

Static Bridge with Skullcrusher

10 reps

Jackknifes

10 reps

 

Next Round of Exercises: 

Dead lift Close Row: Use Dumbbells (Watch Video Here)

10 reps

Calf Raise with Side Leg Raise (combine these 2 Videos for one exercise: Watch Here {start at 20 secs} and  Here)

10 reps on each side

Dead lift Close Row: Use Dumbbells

10 reps

Calf Raise with Side Leg Raise

10 reps on each side

 

Cool Down Stretches (hold each stretch for 20 secs)

Standing Wide Toe Touches (Watch Video Here)

Standing Quad Stretch [use wall for balance if needed] (Watch Video Here)

Standing Hip Flexor Stretch (Watch Video Here)

Cross Body Arm Pull Stretch (Watch Video Here)

Butterfly Adductor Stretch (Watch Video Here)

Chest Stretch (Watch Video Here, Start at 20 secs)

Downward Dog (Watch Video Here)

Piriformis Stretch (Watch Video Here)

Seated Hamstring Stretch (Watch Video Here)

Knee Hug Stretch (Watch Video Here)

 

 

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