Fitness

Full body workout to get you moving & feeling great!

This workout is geared to those who appreciate full body movement. Here at www.HoosRah.com we aim to give our audience guidance and motivation to live a fulfilled lifestyle of health and wellness. Now, Let’s get groovy!

Workout 1: Full Body Strength and Movement

Warm-Up (10 minutes)

Jump Rope – 3 minutes
Arm Circles – 1 minute
Leg Swings (front-to-back & side-to-side) – 1 minute each leg
Bodyweight Squats – 2 minutes
Dynamic Lunges – 2 minutes

Strength Circuit (40 minutes) – Repeat 4x with 1-minute rest between circuits

Push-Ups – 12 reps
Dumbbell Rows – 12 reps each side
Goblet Squats – 15 reps
Single Leg Deadlifts (using dumbbell) – 12 reps each leg
Plank to Push-Up – 10 reps
Dumbbell Lunges – 12 reps each leg
Bent Over Dumbbell Flyes – 12 reps
Bodyweight Tricep Dips – 15 reps

Cool Down & Stability (10 minutes)

Plank – Hold for 1 minute
Side Plank – Hold for 30 seconds each side
Glute Bridges – 15 reps
Child’s Pose Stretch – 2 minutes

Workout 2: Dynamic Movement and Stability

Warm-Up (10 minutes)

High Knees – 2 minutes
Butt Kicks – 2 minutes
Arm Swings – 1 minute
Torso Twists – 2 minutes
Lateral Lunges – 3 minutes

Dynamic Movement Circuit (40 minutes) – Repeat 4x with 1-minute rest between circuits

Burpees – 10 reps
Jumping Jacks – 30 reps
Skaters – 20 reps total
Mountain Climbers – 40 reps total
Bear Crawls – 30 seconds
Tuck Jumps – 10 reps
Lizard Walks – 30 seconds

Cool Down & Stability (10 minutes)

Dead Bug Exercise – 15 reps each side
Bird Dog – 15 reps each side
Standing Leg Lifts (hold onto a wall or chair) – 15 reps each side
Seated Forward Fold Stretch – 2 minutes

Workout 3: Strength and Core Stability

Warm-Up (10 minutes)

Arm and Leg Combos (Raise opposite arm and leg simultaneously) – 2 minutes
Boxer Shuffle – 3 minutes
T-Push-Ups (alternate sides) – 2 minutes
Dynamic Hamstring Stretch – 2 minutes
Ankle Circles – 30 seconds each ankle

Strength Circuit (40 minutes) – Repeat 4x with 1-minute rest between circuits

Dumbbell Bench Press or Push-Ups – 12 reps
Dumbbell Deadlifts – 15 reps
Dumbbell Russian Twists – 20 reps total
Step-Ups (holding dumbbells) – 12 reps each leg
Renegade Rows (using dumbbells) – 12 reps total
Bulgarian Split Squats (holding dumbbells) – 10 reps each leg
Hollow Hold – 30 seconds

Cool Down & Core Stability (10 minutes)

Boat Pose – Hold for 30 seconds
Side Plank with Leg Lift – 15 reps each side
Supine Toe Touches – 20 reps
Butterfly Stretch – 2 minutes
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Thank you so much for joining us in these full-body workouts. We truly appreciate your effort and dedication! Don’t forget to subscribe to our weekly newsletter at www.HoosRah.com for more insights on health and wellness. Stay connected with us on TikTok & Facebook @HoosRah to remain updated with everything related to a healthier you. Stay strong and stay committed! 🙌💪

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