30 Min Full-Body Weight Lifting Workout

 

Alternating Sets – perform three times through

Push-ups 15 reps n/a Chest, front of shoulders
Bench dip 15 reps n/a Triceps
Kettlebell swings 20 reps 15-20 lbs Quads, glutes, inner thigh, back of shoulders

*If you can’t do toe push-ups, instead of doing them on your knees, do them on an incline off a bench or Smith machine. This mimics a full push-up more and better prepares you to do them off the floor.

 

Alternating Sets – perform three times through

Wall squat with hammer curl 15 reps 8-15 lb dumbbells Quads, glutes, biceps
Walking lunge with alternating shoulder press 20-30 reps 8-15 lb dumbbells Quads, hips, glutes, shoulders

*When doing the lunges, step forward with one foot, and press the opposite arm above your head as you lunge. This is to help keep your balance. Doing the same side at the same time may cause you to fall over! Remember not to rest your foot between lunges, keep moving forward.

 

Alternating Sets – perform three times through

Back extension on ball 15 reps n/a Lower back, glutes
Sit ups on ball 20 reps 0-15 lbs Abs

*When doing the back extension, think about squeezing your butt every time you lift up. It will take some of the pressure off your lower back and get your glutes working.

 

Alternating Sets – perform three times through

Hamstring curl on ball 15-20 reps n/a Hamstrings, calves
Prone jackknife 15-20 reps n/a Abs, shoulders

*If the hamstring curls are too easy, try lifting one foot off the ball and pulling in using only the other foot. MUCH harder!

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