The 6X6 full body workout is a structure I love when I need a quick workout, I really don’t need to think too much about. Here’s 6 exercises that target all the major muscle groups in the body. Complete 6 rounds of the circuit for time, or adjust for fewer rounds if you need to!
Chest Press + Glute Bridge Hold (10 Reps)
Laying on your back on the floor with a dumbbell in each hand, lift your hips up into a glute bridge position. Keep your core engaged and avoid arching your back at the top of the movement. You will hold this bridge position throughout the movement. Once you are in the bridge position, bend the elbows to lower the weights towards your chest keeping your angles at a 45 degree angle to the body. Your upper arms will likely be resting on or brushing the floor at the bottom of the movement. Pressing the weights away from you keep your hands moving together and evenly as you extend through the elbows and return to the start position.
Romanian Deadlift + Reverse Fly (10 Reps)
Grab a dumbbell in each hand with your feet hip to shoulder width apart with your core engaged. Begin the movement by driving your hips backwards (sticking your bum out) with a slight bend in your knees as you lower the plate towards the floor. At the bottom of the movement with a slightly bend in the elbows open the dumbbells out to the side squeezing the shoulder blades together at the top of the movement. Lower the dumbbells back to the hanging position in a controlled manner. Activating through the glutes and hamstrings stand back up tall to your start position and repeat for desired reps.
Reverse Lunge + Overhead Press (10 Reps)
Take a dumbbell in one hand and begin with your feet together side-by-side. The dumbbell should be at your shoulder. Step one foot back behind you and bend both your front and your back knee lower into the lunge. Your goal is to achieve a 90 degree angle at both your front and your back knee. At the bottom of the movement, drive through both feet (front and back) and return to the standing position as you press the dumbbell over your head. Lower the dumbbell back to your shoulder and repeat the movement on the same leg. Once all reps have been completed switch sides and repeat on the opposite leg.
Renegade Row (10 Reps)
Begin in a high plank position with your hands directly underneath your shoulders on dumbbells and your spine neutral. From your high plank position while keeping your core tight row one hand up bringing your elbow towards your hip and return it to the floor in a controlled manner and then repeat on the other side. When lifting one hand off the floor ensure that your core is tight and that your hips are remaining level throughout the movement (your hips shouldn’t rock from one side to the other). Repeat for desired reps.
Bicep Curl to Overhead Press (10 Reps)
Take a dumbbell in each hand and engage your core before you start the movement. Bending at the elbow curl the dumbbells up towards your collar bone with your palms facing away from you. Then turn your palms over before beginning the overhead pressing movement. Keeping your core engaged so you avoid arching in your lower back (your back should remain neutral) press the dumbbells straight up over your head so that they meet at the top. Bending through the elbow return the dumbbells to your shoulders and turn your palms back over before lowering through the bicep curl motion in a controlled manner ensuring full extension of the elbows at the bottom of the movement.
Up Down Plank (10 Reps)
Begin in a high plank position with your hands right underneath your shoulders, your core active and a neutral spine. Keeping your core active to maintain little rotation at the hips lower from one hand to the elbow and repeat the same thing on the opposite side. Once both elbows are on the floor return to the high plank position by lifting off the elbow back onto the hand and repeating on the other side. This movement can be done from the knees as well if required.
Jump over to Instagram if you are looking for video demos for these exercises and don’t forget to follow @ashleepedlowcoaching for weekly workouts and health and wellness tips.
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