This workout is intended to give you the ability to exercise regardless of your location,
access to a gym, and use of equipment. These exercises can be completed anywhere,
you'll just need some space, some dumbbells or resistance bands. You can lay on the
floor for exercises showing use of the weight bench lying flat, and a chair for exercises
showing use of the weight bench sitting if you do not have a weight bench.
This workout can also be utilized by those going to the gym but not quite sure what
exercises to put together in a workout. Follow these exercises to get a well rounded
training plan for a full body effect.
This workout can be completed in a variety of ways; set & reps, circuits, or super
sets. Keep the Pro Tips in mind to maintain correct form and prevent injury.
Exercise 1
Major Muscle Groups: pectoralis major, triceps, anterior deltoid
Pro Tip: Raise your chest and tighten your upper back before starting any repetitions. This
puts your shoulder joint in a stable position to handle the loaded movement.
Controlled movement is always more important than the amount of weight.
Exercise 2
Major Muscle Groups: quadriceps, gluteal muscles, spinal erectors
Pro Tip: Do not let knees move past your toes at the bottom of the squat, this can put negative stress
on the knee joint.
Keep back flat, by maintaining upright posture throughout the movement. Accomplish
this by feeling like you're sitting back into a chair in the downward movement of
the squat.
Exercise 3
Major Muscle Groups: Gluteal muscles, quadriceps, adductor magnus, soleus, hamstrings, calves, erector
spinae, trapezius, levator scapulae, rhomboids, abdominal muscles, obliques
Pro Tip: Engaging your core throughout this exercise will aid in the successful completion
of the movement.
Another key to this exercise is to keep a flat back, DO NOT allow your back to become
rounded, if this happens, bend at the knees and hips more and use the leg muscles
to lift the weight instead.
The closer the weight is to the body, the easier it is to keep under control. Try
to "brush" your shins with the weight as you lift to keep it close to the center line
of your body.
Exercise 4
Major Muscle Groups: Back (latissimus dorsi, rhomboids)
Pro Tip: Stabilize yourself by setting feet shoulder width apart, bend at the hips, and push
your chest forward. This creates a "flat back" needed to perform this exercise with
correct form.
Squeeze your shoulder blades together at the top of the movement, this ensures the full range
of movement has been completed.
Exercise 5
Major Muscle Groups: Deltoids (anterior, medial, & posterior)
Pro Tip: Engage your core throughout this movement. This will add stabilization through the
trunk and hips.
Raise your chest, and slightly draw your shoulder back before starting the movement,
this helps protect your shoulder joint. You don't want to perform this movement with your shoulders rounded forward.
Exercise 6
Major Muscle Groups: anterior deltoid, biceps brachii, serratus anterior
Pro Tip: Place feet shoulder width apart with body weight on the balls of your feet, do not allow your body weight to switch to the heels of your feet.
Try not to swing the body in effort to move the weight, if you find yourself doing
this, use less weight and control the movement.
Exercise 7
Major Muscle Groups: Anterior deltoid, supraspinatus, trapezius
Pro Tip: Place feet shoulder width apart with body weight on the balls of your feet, do not allow your body weight to switch to the heels of your feet.
Try not to swing the body in effort to move the weight, if you find yourself doing
this, use less weight and control the movement.
Exercise 8
Major Muscle Groups: biceps brachii
Pro Tip: Keep elbows tucked into sides, try not to let them come away from your sides throughout
the movement.
Don't swing the body in effort to move the weight, if you find yourself doing this,
use less weight and control the movement.
You can also stand with your back to a wall, this limits the body's ability to swing
in effort to lift the weight.
Exercise 9
Major Muscle Groups: Triceps brachii
Pro Tip: Keep elbows tucked into sides, try not to let them come away from your sides throughout
the movement.
Try to lock elbows straight and squeezethose muscles to make sure you've completed the full range of movement.
You can also perform this exercise one arm at a time, while stabilizing your body
against a bench, wall or chair.
Exercise 10
Major Muscle Groups: Triceps brachii
Pro Tip: Keep elbows from swinging out to the side throughout the movement. The elbows should
remain parallel to the body throughout the full range of movement.
Try not to use your shoulders to initiate the movement of the arms straightening,
if you find yourself doing this, use less weight and control the movement.
