25 Minute Full Body Strength Workout
Print Workout Here
Today we are working the whole body, focusing on building muscle, strengthening the core and improving our balance.
What you will need:
- Chair, bench, or coffee table, set of dumbbells
Warm-Up:
- 10 Pop Squats
- 10 Alternating Front Kicks
- 5 Push Ups
X5
Workout:
- 2 sets, each with 4 moves. 45 seconds on, 15 off, 2 times through.
- The first two moves focus on the lower body, the third will be upper body and our 4thexercise with focus on core strength.
Set 1
- Pistol Squat (single leg squat) Right Side Muahahaha I love this move. Standing in front of your seat, lift one leg off the ground and out in front of you, so you are stabilizing on one leg. Now slowly, and with control squat down until your bum hits the chair, driving through your heel on your stabilizing leg and return to standing position.
- Pistol Squat (single leg squat) Left Side
- Bottom Half Bicep Curl with Triple Pulse – Perform the bottom half of a bicep curl, stop when you reach a 90-degree angle (halfway up) perform 3 pulses, release back to the bottom and continue to rep it out.
- Plank Swivel to Dolphin – In a low plank position on your elbows, dip your hip towards the floor on the right side, return to centre, now dip the left. Come back to centre and push your bum towards the sky. Return to starting position.
Set 2
- Single Leg Stationary Lunge with Triple Pulse to Warrior 3 Right – With your right leg in front and your left leg back behind you, sink down into a lunge. Now perform 3 pulses. From there, push off your front heel and lift the back leg up making it parallel to the floor, your body will look like it’s a T position. Slowly return to the lunge and continue to rep it out.
- Single Leg Stationary Lunge with Triple Pulse to Warrior 3 Left
- Triceps push ups – This move is NO joke. You can perform this push up on your knees in either a table top position or extended position, and if you really want to go for it then come up on your toes! The most important to thing to remember with triceps push ups is that your elbows need to come back behind you and your chest comes down between your hands.
- Single Leg V up Crunch – Laying on your back with your arms extending behind you, exhale and slowly lift your right leg towards the sky as you crunch up and reach your hands forward to connect with your raised leg. Return to starting position.
Cool down/Stretching:
- Complete 5-10 minutes of nice gentle stretching.
Make Today Badass,
Kaylie
great workout Kaylie! my balance is horrible hahaha
No you have something to work on ;) my balance needs improvement too!
Feeling good! Thanks Kaylie ?
My pleasure babe!
Kaylie… I LOVED those pistol squats!! Great workout, thanks!
YAY I am happy to hear! they are tough but rewarding!
Balance has always been a struggle.
Thanks ? another great work out
Agreed, something I still need to work on clearly LOL
Did this one with my 11 year old daughter today. Instead of pistols I stuck with squats today, but modifications or not it was still a badass workout! Thanks Kaylie!
Another great one! Loved the pistol squats! Thanks Kaylie!
Awesome. Those pistol squats are killer!
Always good! Finished strong. Thanks
Whew, my legs! Great workout, thanks!
Happy Friday!
Love the balance work today!
YAY!! its tough, but super rewarding when you start to see improvements!
That was great! I didn’t feel like working out today but this one was great for that
Oh I am so glad you enjoyed it babe!! Happy Monday
Helllooo lady!! Thanks for that one!!?
Heyyyyy booo!!!!
My first RF workout since my baker’s cyst ruptured. I took a very gentle approach to this workout since my knee still isn’t 100%, but it felt so good to move my entire body! Bookmarking to try again when I’m back to normal :)
Wow, that is so fantastic!! I see you did another one last night! Slowly building yourself back up! You rock, Julie!