If you’ve spent any time around here you know that strength training is my favourite thing and although I typically train an upper and lower body split, I do love to throw a full body workout in once a week if I can. Check out this! Reps are listed beside each exercise. You can complete this one in a circuit, or you can complete 3-4 sets of each exercise before moving on to the next one. Choose your own adventure today!
Dumbbell Offset Squat (10 Reps, each side)
Taking one dumbbell in one hand raise it up to your shoulder while keeping your elbow high with your feet shoulder to hip width apart. Reach your hips backwards like you are reaching your butt back towards an imaginary chair behind you. Keep your weight evenly distributed throughout your feet. 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. You can use your hand without a dumbbell in it for additional balance by holding it out in front of you as needed. At the bottom of the movement, drive through your feet evenly and stand back up to your start position. Complete all reps on one side and then switch the dumbbell to the other side.
Alternating Single Arm Chest Press (8 Reps, each side)
Lying on a bench, take a dumbbell in each hand. Bend at one elbow keeping it closer to the body and avoid flaring it to the side (it doesn’t need to be glued to your side, just avoid having chicken wings straight out to the side). At the bottom of the movement push the dumbbell away from your chest to the start position with full extension of the elbows (you don’t need to lock your elbows out at the top). Upon return, repeat on the opposite side.
Dumbbell Step Ups (8 Reps, each side)
Start standing beside a solid box or bench that you can step up onto with a dumbbell in one hand (opposite hand to the leg you are stepping up with). Place one foot fully on top of the surface then lean your nose over your toes and stand up on the box or bench. At the top of the movement begin to lower yourself back to the floor in a controlled manner (this should be slow and steady, you aren’t falling back to the floor). Return to the floor fully and then repeat, complete all reps and then switch sides.
Dumbbell Single Arm Row (10 Reps, each side)
Position one hand and one knee on a bench taking a dumbbell in the opposite hand. Keep your spine neutral in this position with the dumbbell hanging in the opposite hand. Pull the elbow backwards towards your hip while squeezing the shoulder blade towards the opposite shoulder blade at the top. Keep the core tight as you lower the weight in a controlled manner back to the start point. Complete all reps and then repeat on the opposite side.
Barbell Romanian Deadlift (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.
Dumbbell Hip Thrust (12 Reps)
Place just under your shoulder blades on a bench behind you and bring a dumbbell to your hips. Place 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 glutes 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.
As always you can find video demonstrations on Instagram and join us over there for more fitness and coaching content!
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