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!