Category Archives: Workout Videos

Full Body Workout Videos

As promised, here are the workout videos!

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Do you know exactly which muscle/s you are working each time you perform a move?

I have listed the muscle/s involved with each move below the video. Before you scroll all the way down, give yourself a little test (no peeking!)!

Bench Jumps

Muscles involved: Quadriceps (Rectus femoris), Gluteus maximus (Your butt), Hamstrings (Biceps femoris, semitendinosus, semimembranosus), Calves (Gastrocnemius, soleus)

Tip: Activate your core and quads to maintain proper form when you land. Step down from the bench (not jump!).

Oblique Rotations

Muscles involved: Obliques (External obliques), Hips (Iliacus, Psoas major and minor)

Tip: Stabilize your hips and don’t let them sink.

Elevated Push Ups

Muscles involved: Chest (Pectoralis Major), Triceps brachii

Tip: Keep your arms close to your chest. Elbows should not be flaring out.

Split Squat Lunges

Muscles involved: Quadriceps (Rectus femoris), Gluteus maximus (Your butt), Hamstrings (Biceps femoris, semitendinosus, semimembranosus), Calves (Gastrocnemius, soleus)

Tip: Make sure your knee does not go over your second toe. If it does, take a bigger step forward. Your front thigh should be parallel to the ground.

Tricep Dips

Muscles involved: Triceps brachii

Tip: Keep your back straight and close to the bench.

Strength-focused Session:

-15 reps for each exercise (30 reps in total for single limb movements, ie: 15 reps for the left leg; 15 reps for the right leg)

-Repeat 5 times with 1 or 2 minutes break in between

-Perform each move SLOWLY

HIIT Session:

-12 reps for each move (24 reps in total for single limb movements, ie: 12 reps for the left leg; 12 reps for the right leg)

-Set the timer for 8 minutes and complete as many rounds of the full circuit as possible

-Rest for 2 minutes and REPEAT x3!

And there you have it, 30 minutes full body workout! BOOM!

These moves are the basic functional movements with some variation to challenge your stability, mobility and your core. It requires some level of balance and coordination. This is a simple example of using your own body weight to add some resistance to increase strength. If you are like me and you tend to shy away from lifting heavy weights, this is an alternative.

Remember to activate your core. Your core muscles should always be engaged when performing any exercise.

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Say Hello to a stronger YOU!

Try it out and let me know how it goes!