Tutorial 2 of 2
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Full Body Workout 2

Jamie July 25, 2023
  1. Deadlifts:
    Stand with your feet shoulder-width apart, toes pointing forward, and a barbell in front of you.
    Bend at your hips and knees to grip the barbell with an overhand grip (palms facing you) or a mixed grip (one palm facing you, the other away).
    Keep your back flat and chest lifted as you stand up, pulling the barbell close to your body.
    Lower the barbell back down in a controlled manner, maintaining the same flat back position.
    Tip: Engage your core and focus on using your hips and legs to lift the weight. Start with a lighter weight to master the form and gradually increase as you become more comfortable. Aim for 3-4 sets of 6-8 reps.
  2. Bench Press:
    Lie on a flat bench with your feet flat on the ground.
    Grip the barbell with hands slightly wider than shoulder-width apart, palms facing away from you.
    Lower the barbell towards your chest, tucking your elbows at about 45 degrees.
    Press the barbell back up to the starting position, fully extending your arms.
    Tip: Keep your shoulder blades squeezed together for stability and control. Avoid arching your back excessively. Start with a weight that allows you to perform 3-4 sets of 8-10 reps with good form.
  3. Dumbbell Lunges:
    Stand with your feet together, holding a dumbbell in each hand by your sides.
    Take a step forward with your right foot and lower your body until your right thigh is parallel to the ground, and your left knee hovers above the floor.
    Push through your right heel to return to the starting position.
    Repeat on the other leg.
    Tip: Maintain an upright posture and engage your core throughout the movement. Start with a weight that challenges you but allows you to complete 3 sets of 10 reps on each leg.
  4. Pull-Ups or Assisted Pull-Ups:
    Grab a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
    Hang from the bar with your arms fully extended.
    Pull your body up towards the bar until your chin is above it.
    Lower yourself back down with control.
    Tip: If you cannot do pull-ups yet, use an assisted pull-up machine or resistance bands to support some of your body weight. Aim for 3-4 sets of as many reps as you can manage with good form.
  5. Dumbbell Shoulder Lateral Raises:
    Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides.
    Raise your arms out to the sides until they are parallel to the ground.
    Slowly lower the dumbbells back down.
    Tip: Keep a slight bend in your elbows throughout the movement and avoid swinging the weights. Choose a weight that allows you to perform 3 sets of 12-15 reps with controlled motion.
  6. Plank to Push-Up:
    Start in a plank position with your forearms on the ground.
    Push up onto your hands one arm at a time to get into a push-up position.
    Lower yourself back down to the plank position one arm at a time.
    Tip: Keep your core engaged and your body in a straight line during the entire movement. Aim for 3 sets of 8-10 plank-to-push-up repetitions.
    Sets and Reps: Perform 3-4 sets of each exercise with the suggested number of reps. Rest for about 1-2 minutes between sets to allow your muscles to recover.
    Remember to warm up before starting the workout and cool down afterward. As with any exercise routine, make sure to use proper form and listen to your body. If you’re unsure about any exercise, consider working with a qualified fitness trainer to ensure you’re performing the movements correctly and safely.