Anything goes for this full body workout. You’ll need access to a few different pieces of equipment for this one but feel free to modify wherever you need to based on the equipment you have available to you. Complete each exercise and then move straight into the next one to complete this in a circuit format. You can complete the circuit 2-5 times depending on time and energy. Reps are listed beside each exercise.
Landmine Squat (8-12 Reps)
Position a barbell in a landmine attachment and add plates as required. Stand facing the landmine attachment with the bar in your hands at the level of your chest. Start by reaching your hips backwards like you are reaching your butt back towards an imaginary chair behind you. Keep your weight evenly distributed throughout your feet while holding the landmine at your chest level. Aim to get your thighs parallel with the floor or a 90 degree bend at the knee (not everyone will be able to get this initially and that’s okay, if you don’t have it yet just ensure you are focusing on range of motion when you practice your squatting movements). Ensure that you keep your chest high as you drop down into position. At the bottom of the movement, drive through your feet evenly and stand back up to your start position.
Banded Lat Pulldown (8-12 Reps)
Anchoring the band securing above your head come to a seated position with the bar in your hand and the band wrapped around the middle of the bar (if you don’t have a bar here and sort of sturdy broom handle or dowel can work here, just make sure it’s pretty sturdy). Seated on the floor (or on a bench/chair) pull the band down towards your collar bone keeping your shoulders away from your ears and squeezing in the lat muscles. At the end range of motion ensure that you return to the start position in a controlled manner.
Barbell Romanian Deadlift (8-12 Reps)
Take the barbell in both hands to the front of your body. With your feet about hip width apart, stand tall with a slight bend in the knee. Drive your hips backwards keeping your leg straight. Keep your spine neutral as you push your hips backwards and avoid rounding the spine or in the shoulders. The bottom range of motion will vary for everyone, but most people will want to stop just below their knees (if you have perfect form and want to go further go for it). At the bottom of the movement squeeze the glutes and drive the hips forward to stand back up and return to the start position.
Incline Pushup (8-12 Reps)
A bar can be used and set to an appropriate height or you can use a wall, couch, chair or bench to add an incline to your pushup. Just ensure that whatever you are working with is sturdy enough that it’s not going to slide on you. Come into a plank position with your hands on the elevated surface. Bending at the elbows lower your chest towards your inclined surface while keeping the elbows tucked in slightly (don’t allow them to flare super wide to the side). At the bottom of the movement push yourself back up evenly through both hands to return to the start position. Maintain neutral spine throughout the movement and avoiding letting the hips dip or pop up.
Lateral Lunge (8-10 Reps – each side)
Begin by taking a single dumbbell to your chest with your feet together. Step out to the side with one foot driving your hips backwards as you bend your knee. The opposite leg should stay straight. Keep your core active and your chest proud. Drive through the outside foot (the foot you stepped with) and return your feet together. Repeat on the opposite side.
Front Raise (8-12 Reps)
Begin standing tall with your feet hip to shoulder width apart and a dumbbell in each hand. Your palm should be positioned in front of the thigh and facing your thigh. Activate through the core before beginning the movement. Lift the dumbbells straight out in front of you from the start position stopping when you get to shoulder level then return them to the start position. Ensure that you keep your core active throughout the movement and avoid swinging the hips or overarching in the lower back.
Barbell Hip Thrust (8-12 Reps)
On a bench ensure that you position just under your shoulder blades on a bench behind you. Ensure that you are using 45 lbs plates or bumper plates for this movement so that you are able to easily roll the bar over your legs to your hips. Position your feet in a position so that when your hips are fully extended your knees are over top of your hips. Beginning from the bottom of the movement your butt will be close to the floor. Squeeze through the glues and extend through the hips to generate a table top position at the top of the movement. Keep your feet flat on the floor throughout the movement. At the top of the movement squeeze the glutes and then slowly lower your hips back to the start position in a controlled manner.
Banded Overhead Tricep Extension (8-12 Reps)
Anchor the band securely at a height over your head and take the band in your hands while facing away from the band anchor point. Extend your elbows bringing them in front of your face keeping your core tight. Ensure that your back remains neutral and make sure you aren’t arching through your lower back as you move. At the end range of motion bend in the elbows and return to the start position.
Plank Shoulder Taps (8-12 Reps – each side)
Begin in a tall plank position with your feet slightly wider to give you a solid base. Ensure that your core is active in order to maintain the appropriate plank position. Once you have established a strong plank position, maintain core activation while lifting one hand off the floor and reaching up to touch the opposite shoulder. Return the hand back to the ground and repeat on the opposite side. While lifting and lowering your hands aim for little to no movement in the hips by keeping the core engaged through the entire movement.
Side Plank Hold + Leg Lift (8-10 Reps – each side)
Begin by placing your elbow on the floor directly underneath your shoulder. Your knees will be bent and you will use your knees as an anchor point. Lift your hips up off the floor creating a straight line from your head to your knees. Maintaining your shoulders stacked on top of each other extend your top leg out straight. Keeping your core engaged, while maintaining the plank position lift your top leg up slightly and lower it in a controlled manner. Repeat for desired reps and then switch sides.
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