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HEYYYYOOO!!! I hope you are all having a fabulous day! I really enjoy weight lifting, but I do not like to do it every day. Since I only lift a couple times a week, I like to do total body workouts, and this is one of my favs. It targets all of the main muscles in your body- shoulders, biceps, triceps, back, core, quads, hamstrings, and calves. One of the things that I love about this workout is, you can make it as hard or as easy as you want. Since every exercise is targeting a different muscle group, you do not have to rest in between exercises. To make it harder, take a very small rest (or do not rest at all), between each different exercise and between sets. Also, the more weight you lift, the harder it will be. Remember to not lift more than your body can take…doing too much too fast can result in injury. I usually do a little cardio before this workout, so add cardio if you want to get even more sweaty! Welp, here ya go! Good luck and have fun!!

—Choosing a weight that is right for you— You know you have the right weight when the last rep of each exercise is hard to perform.

*Perform 3 sets of 10-12 reps of each exercise* 

  • Stacked Push Ups
  • Static Bicep Curls
  • Lifted Leg Lunge with Front Shoulder Raise
  • Squatted Bent Over Row
  • Tricep Kickbacks
  • 3-Way Calf Raise
  • Plank with Hip Dips
  • Side Plank with Elbow Reach

Stacked Push Ups- Put one hand on an aerobic step (or a ghetto box like I did…haha you can use anything that is lifted and about the height of an average aerobic step). Place the other hand on the ground. Perform a push-up. Keep your core tight and your weight distributed evenly. Repeat on the other side.

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Static Bicep Curl- Use dumbbells of desired weight. Make a 90 degree angle with one of your arms. Perform a bicep curl with your other arm…don’t let your arm that is in a 90 degree angle drop! Perform desired number of reps and repeat on the other side.

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imageLifted Leg Lunge with Front Shoulder Raise- Use dumbbells of desired weight. Place back foot on bench or another lifted object. Lunge down, making sure your front knee does not go over your front toe. As you are lunging, lift your dumbbells straight out in front of you, arms shoulder width apart. Straighten your legs and bring your arms down at the same time and repeat. After desired reps are performed, repeat with your other leg placed on bench.

imageimageSquatted Bent Over Row- Use dumbbells of desired weight. With your feet hip width apart and your arms down by your side, perform a squat. Make sure your knees are not over your toes and keep proper posture. Hold your squat position. Lean forward, without bending your back (keep your back straight at all times). Bend your arms, pull your elbows up, and squeeze your shoulder blades together. Straighten your arms and repeat. Do not come out of the squat position until you have performed desired reps.

imageimageTricep Kickbacks- Use dumbbells of desired weight. Place one foot and one hand on bench (same hand as foot), with your back straight. Keep the other foot on the ground and hold the dumbbell with your other hand. Pull the dumbbell up, so that your elbow is pointing to the ceiling. Straighten your arm, without letting your elbow move. Repeat until desired reps are reached and repeat on the other side.

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3-Way Calf Raise- Stand on the floor or on a step. You can use dumbbells or do them without weight- whatever you would like;). Stand with your toes a few inches apart. Push up to the balls of your feet and then come down. Repeat 10-12 times. Put your toes together (your heels will be facing out). Push up to the balls of your feet and then come down. Repeat 10-12 times. Put your heels together and do the same thing. Repeat 10-12 times. Do not bend your knees while you perform this exercise. Keep them soft so that you don’t faint, but not bent.

imageimageimagePlank with Hip Dips- Perform a plank- keep your core engaged and squeeze your bum. Make sure your back is flat and your weight is distributed evenly. While maintaining proper body alignment. Dip your hips from side to side…remember to keep your core tight while performing this exercise!

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Side Plank with Elbow Reach- Perform a side plank. Make sure your body is in alignment and your weight is distributed evenly. Reach your hand to the ceiling and then reach for the elbow that is holding your body up. Repeat on both sides.

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Yes, I realize that I look like I have a giant gorilla arm! I don’t know why it looks twice as long as my whole body…oh well…we’ll just say its the angle of the picture haha

imageLet me know how you guys like this workout!

P.S. Don’t forget to enter our giveaway! We are giving away 5 prizes from M5 fitness! Check out our post here to find out how to enter. Giveaway closes TODAY 6pm MST and the winner will be announced on Friday, May 2nd. Good luck!

XOXO, McKell 

 

 

 

 

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