I’ve prepared a full body workout just for you! And you know what? It is fun and different than your regular everyday exercises.
Do you get bored with your workouts?
Same. That’s why I’m always changing it up for myself and my clients! Not only is this good to keeping seeing gains but it keeps you interested and keeps you having fun and excited about fitness!
Also read: 30-minute booty workout
Why and how to change workout routines?
First, our bodies are always adapting because they were meant to be efficient. Changing things up keeps our bodies improving because we are always trying to adapt so if you’re changing it up consistently, your body is consistently learning new exercises, working harder and improving.
Reason two is so we don’t overuse and injure our muscles. When you perform the same movements repeatedly you are more likely to get what is called a repetitive strain injury. By mixing up your workouts and exercise schedule you give those overused muscles, joints and ligaments a chance to recover.
Believe it or not, changing it up with new routines also helps keep your brain healthy. Just like learning new skills keeps your mind sharp, so does learning and practicing new exercises. Pick challenging and new workouts that will keep you engaged instead of reverting to auto pilot.
Last but not least, one of the biggest reasons I change up my client’s routines and my own is to break through weight loss plateaus. Remember when I said your body becomes efficient when you do the same activity over and over? This adaptation means that our bodies eventually burn fewer calories for the same exercise but when you switch things up, your body must work harder as it adjusts, meaning you’ll start burning more calories again as your body attempts to adjust.
All this being said, be careful not to change it up too much so you can still track your progress, train your mind and your muscles, and be able to see that you are reaching your goals through improvement. I recommend changing it up every four to six weeks. Try out these fun and challenging full body workout below for a burn!
Let’s do this!
Both circuits will consist of 5 exercises. By the end, you will have completed 3 sets of each circuit. You will perform each exercise for 30 sec and rest for 10 to 15 seconds in between each exercise, 20 seconds of rest between each set and 60 seconds between the circuits.
You only need to use bodyweight alone for each exercise and it will be difficult enough but if you have weights and would like to make it harder, grab them now and get ready to push yourself hard today!
If you are using the suggested times, the workout alone should take you a little less than a half hour to complete. However, be sure to add on a warm-up of targeted dynamic movements of about 5 minutes and about a 10-minute cool-down.
Invisible ball slams
- Begin with your feet a bit wider than hips width apart and both hands reaching up into the air like you are holding a weighted medicine ball above your head
- From here, squat down with your booty to the wall, bending at your knees and keeping your eyes looking forward to keep your chest up
- As you sink into a squat position, your hands follow the motion as if you are slamming the medicine ball onto the ground
- Touch the finger tips to the ground like you are picking it up at the bottom position and pop back up to the top position with your hands over your head
- As you push up from the bottom position out of the squat you will pop up onto the balls of your feet and squeeze your bum in that top position
Squat step backs
- Begin standing with your feet a bit wider than hip distance and toes just slightly facing outward
- From here, sink your booty back and down while keeping your hands behind your head in a prisoner hold, eyes looking forward
- Once in the squat position, pick up one foot and tap it directly behind you (don’t set it on the ground heavily, most of your weight should be on your other leg in the static squat position)
- Tap the foot back up into the starting squat position, stand up pushing through your heels and squeeze your bum at the top
Extended knee drive
- Start in a side plank on your hand with your feet stacked, one on top of the other (or put out on foot slightly in front for balance) and your top arm extended up and over your head. Be sure your supporting shoulder is packed into the joint and your elbow is locked out, core is engaged
- From here, drive the top knee up and into your chest while bringing the hand down to meet it and repeat
Kneel to squats
- Start with your hands behind your head in a prisoner hold and kneeling on the ground
- From here bring one foot forward in front of you, following with the other foot into a squat with chest up and eyes looking forward
- Without standing up out of the squat, bring the leg that you led with back behind you into the kneeling position
Chameleon to plank
- Begin in Plank on your hands and feet – core engaged (think belly button into your spine), pelvis tucked under, and pushing up through your hands and shoulders
- From plank position, root your hands into the ground and bend your knees while sending your bum to your heels and then back into plank (knees should NOT touch the ground but slightly hover about 1-2 inches above the ground)
Knee drive with twist
- Begin standing with feet about hip distance apart
- Step back into a reverse lunge, resulting in your front leg being at 90 degrees
- Sink into the reverse lunge as deeply as you can, lightly tap or hover the back knee above the ground for a brief second
- From the bottom position, push back up with both legs and rooting into the ground with your supporting leg as you bring the back leg up into your chest
- As you drive your knee into your chest, interlock your fingers and hold your arms out in front of you for balance and twist to the inside of the driving leg
- From here, go directly back into the reverse lunge and repeat
Hip thrust to reverse table
- Begin seated on your mat with your hands behind you, fingers pointing towards the feet. Knees are bent and heels are rooting into the floor
- From here, lift your bum off the ground, squeeze those glutes into a reverse table top position and shift your feet so they are flat on the floor and your knees are at a 90 degree angle
- From the reverse table top, slowly lower your bum to slightly hovering over the ground and repeat
- Start by laying on your belly with your toes touching the ground and your legs and glutes engaged
- Arms are up by your head at 90 degrees
- Raise your chest, head and arms up as far as your tension will let you while your legs and glutes remain engaged
- Lower back down slowly and repeat
- Begin in a bear stance on your toes and hands slightly facing inward, hands and shoulders pushing up, core engaged and your knees slightly hovering above the ground
- From here, push your elbows out and your knees slightly out as well as you lower your body down and back towards the wall behind you
- From there, straighten out your arms and push up through the balls of your feet
- As you push up you are also pushing forward, then back down and repeating (think of it as forward circles) making sure that your weight is evenly distributed through your legs and arms
Three-legged plank into spiderman plank
- Begin in plank, lift one leg up into the air into a three-legged plank while slightly pushing back with the hands into a modified three-legged dog
- With your leg up in the air and your weight evenly distributed through your hands and other leg, shift your weight forward as you bring the leg into the opposite elbow, pushing forward with your grounded foot, then back into three-legged dog and repeat to the elbow on the same side and repeat
Also read: 30-minute total core workout at home
Hey there! I am a lifestyle health and fitness coach with a Bachelor’s in Science from the University of Mankato, MN and a passion to help busy women incorporate a healthy lifestyle to get back the body they’ve been putting on the backburner. My mission is to break through the all the BS in the health and fitness industry to bring women sustainable results while they enjoy getting them! With my one on one coaching program, I get to help each of my amazing clients on an individual basis – and it never involves giving up the foods you love (for me, mac ‘n cheese & ice cream!) or hours of cardio!