Full Body Full Out

Option: Make It Quick
Circuits decrease to 1 or 2 Sets instead of 3
Option: Make It Yours
Change the Training Variables to match your goals

This is the first workout where we have ranges for the reps. Follow your energy! The amount of reps you do may even vary per set. Sometimes I’ll start with 15 and do 12 on the last Set. Other times I’ll go the other way. Sometimes it’ll be an even 12 or 15 the whole way through. Do what feels good today, record it in your fitness journal and compare your resistance and reps next time to see your growth!

Warm Up — 1 Set; 10-15 Reps each
Arm Waves
Lunge and Reach
Closed Circuit Rotation with Hop
Knee Hugs (quick)

Circuit 1 — 3 Sets; 12-15 Reps; Low-Med Resistance (weight); Rest 30-60 seconds between Sets
Pop Squats with Plyo Jump
Oblique Drags
Weighted Knee Drives
Rollback to Stand

Circuit 2 — 3 Sets; 12-15 Reps; Low-Med Resistance; 30-60 seconds rest between Sets
Wide Bicep Curls
Cactus Scap Pulses

PUSH — 2 Sets; 1 minute each; As little rest as possible between Moves and Sets.
Wall Sit
Bicycles (Slow)
Forearm Plank

Stretch — 20-40 seconds, stretch for as long as it feels like the muscle needs it
Upward-Facing Dog
Cross-body Stretch with a Bent Knee
Oblique Stretch
Quad Stretch
Chest Opener

OPTION TO ADD CARDIO MACHINE
Add a 15-20 minute HIIT set to this workout. Consult this blog if you’re not familiar with Cardiorespiratory Zones.
2m warm up in Zone 1
Zone 2 for the rest of the workout with 6-8 Zone 3 bursts — Zone 3 for 30 seconds, high Zone 2 for 60 seconds, repeat.
2m cool down in Zone 1