If you are looking for a full body workout that you can complete in 35 minutes, you are in the right place.
We have created this series of exercises that you can complete every day, additionally we created a weekly schedule that you can follow with goals and instructions that you can download here.
Let’s Start!
Mobility Warm Up for Full Body Workout
1) Start standing with feet little more than hip distance apart and bend the knee you separated.
2) Keep your abs tight and straight. Step wide to one side staying in your squat position, go back to your starting position, and then side squat wide in the other direction using all your lower body muscles then back to center. Continue squatting side to side staying low throughout.
Benefits: Warming up with some cardio will increase your heart rate to begin the workout faster and at the same time you are increasing your strength in your legs and butt.
Burpee exercise works to strengthen the muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders.
- Lower your hands to the floor in front of you so they’re just inside your feet.
- With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position.
- Keeping your body straight from head to heels, do one pushup. Remember not to let your back sag or to stick your butt in the air.
- Do a frog kick by jumping your feet back to their starting position.
- Stand and reach your arms over your head.
- Jump quickly into the air so you land back where you started.
- As soon as you land with knees bent, get into a squat position and do another repetition.
Burpees are a challenging exercise that work many of the major muscle groups in your body.
This is a variation of the plank. A plank will strengthen your back, glutes, hamstrings, arms, and shoulders at the same time.
- Start in plank position.
- Engage lower abs and lift hips and pull your legs side by side. ( This variation is twisting your legs so you workout your waist, but you can also do it bringing your knees straight to your chest)
Benefits: strengthens and tightens your entire body, improves your posture and balance, reduces body fat, and can help boost your metabolism.
It may seem that doing push Ups you just work out your upper arms but when you do them the right way, you work out your chest, arms and abs.
1. Start in a plank position, face-down with your body straight. Put your palms flat on the ground with your arms straight, in line with your shoulders.
2. Keep your feet together or about 12 inches apart, with your weight on the balls of your feet.
3. Lower your body toward the ground, using controlled movement, until your elbows are at 90-degree angles. Then push back up to a plank position.
For best results, lower slowly and push up quickly. When you begin, try taking 2 seconds to lower and then 1 second to push up.
Benefits: Improve your balance and posture.
Toe touches work your superficial core muscles.
- Lie on your back with your palms down by your sides. Bend your knees and bring them toward your torso, then slowly start to straighten your legs.
- Lift your arms.to create a concave shape with your torso lower back down. When you reach the ground, keep the tension in your abs firing.
Benefits: It helps to activate the primary muscles of the abdomen.
Pro Tip: I used a Yoga Mat for all these excersises.
Repeat each exercise at least 3 days a week. Comment your experience here!
SmartfitnessAtHome does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
