Core Activation, Full Body Workout

This workout is dedicated to activating your core at all times. Doing floor work is great but getting off the floor and incorporating your core into a full body workout will excel your progress! Focus on great form and keeping your core tight the entire time! Warm up with several rounds of cat and cow pose!

Birddogs
Supermans
3 sets of 12

Deadbugs
Bicycles
3 set of 30

Jump Squats
Alternating Lunges
3 sets of 20

Push-ups
Dips (Plyo box or staircase step)
3 sets of 15

Single Leg Sit-to-Stands
Step-ups (Plyo box or staircase step)
3 sets of 10

Single Leg Glute Bridge
Box Jumps (Plyo box or staircase step)
3 sets of

Birddogs
Supermans
3 sets of 12

Deadbugs
Bicycles
3 set of 30

Cool down with a few more rounds of cat and cow pose.

What’s your favorite core activist group move? Let me know in the comments!

1000 Rep Workout, with a Side of Planks

This simple body-weight workout aims to target all your major muscles groups. Doing a high volume of reps helps you to fatigue your muscles without needing a gym or weight set at home. Great for anyone who travels, doesn’t have a gym membership, or short on time.

You can plan the workout however you want, the goal is to finish. Example: 125 Russian Twists, 100 Calf Raises, 60 Squats, 40 Super Mans, 20 Push-ups, Repeat 5 times! For those more advanced, try to go through it twice! Add in some plank work at the end to max out your core!

1000 Rep Workout

  • 500 Russian Twists
  • 400 Calf Raises
  • 300 Squats
  • 200 Super mans
  • 100 Push-ups
  • 2:00 Plank
  • 100 Plank Pushes

 

Kettlebell Full Body Workout

Triset 1:

  • Kettlebell Swings 15,12,10
  • Kettlebell Single Arm Shoulder Press 15,12,10
  • Kettlebell Upright Row 15,12,10

Triset 2:

  • Kettlebell Backward Lunge 20,10,10
  • Kettlebell Squat 20,10,10
  • Kettlebell Deadlift 20,10,10

Triset 3:

  • Kettlebell Chest Press 20,12,10
  • Kettlebell Pushup & Row 20,12,10
  • Kettlebell Sit-ups 20,12,10

Triset 4:

  • Kettlebell Russian Twists 20,20,10
  • Kettlebell Turkish Get-ups 10,10,5
  • Kettlebell Crunches 20,20,10

What’s your favorite Kettlebell exercise?

Full-Body, Bodyweight Circuits

Resistance Training

Circuit 1:

  • Push-ups 3 x 10
  • Dips 3 x 15
  • Sit-ups 3 x 20

Circuit 2:

  • Jump Squats 3 x 10
  • Body Squats 3 x 15
  • Lunges 3 x 20 (10 each leg)

Circuit 3:

  • Plank 3 x 1minute
  • Burpees 3 x 15
  • Supermans 3 x 20

Cardiovascular Training

Circuit 1:

  • Box Jumps 3 x 10
  • Toe Taps 3 x 15
  • Step-Ups 3 x 20 (10 each leg)

**If you don’t have a box, use stairs!**

Circuit 2:

  • Jack Outs 3 x 10
  • 180 Jumps 3 x 15
  • Jumping Jacks 3 x 20

Circuit 3:

  • Plank 3 x 1minute
  • Burpees 3 x 15
  • Bicycles 3 x 20