Full-Body Workout Routine: Follow Along with Ashley!
Welcome to your full-body workout guide! This routine is designed to target multiple muscle groups, ensuring you get a comprehensive workout in a short amount of time. Follow the steps below and refer to the prompts in the accompanying video for visual guidance.
Warm-Up (5 minutes)
Before diving into the main workout, it's crucial to warm up your muscles to prevent injury and improve performance. Spend about 5 minutes doing a light jog on the treadmill.
Main Workout
Exercise 1: Jumping Jack Press
How to do it:
- Start Position: Using comfortable weight, stand upright with your feet together and your arms relaxed by your sides
- Movement: Jump your feet out to the sides, a little bit wider than shoulder width. Simultaneously raising your hands and the weight above your head in a smooth arc.
- Return: Return by jumping your feet back to the starting position, at the same time lowering your hands back to your sides.
- Reps: Perform 12-15 reps
Exercise 2: Reverse Lunge with Hammer Curl
How to do it:
- Start Position: Stand upright with a dumbbell in each hand, arms at your sides.
- Movement: Step backward with your right leg into a reverse lunge, lowering your body until your left thigh is parallel to the floor. Simultaneously, perform a hammer curl by bending your elbows and bringing the dumbbells to shoulder height.
- Return: Push through your left heel to return to the starting position while lowering the dumbbells.
- Reps: Perform 12-15 reps on each leg.
Exercise 3: Squat to Press
How to do it:
- Start Position: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
- Movement: Lower into a squat, keeping your chest up and knees behind your toes.
- Return: Stand up explosively, pressing the dumbbells overhead as you reach the top of the movement.
- Reps: Aim for 12-15 reps.
Exercise 4: Tricep Extension
How to do it:
- Start Position: Feet should be shoulder width apart. Placing both hands on a dumbbell and behind your head with elbows bent at around 90 degrees.
- Movement: Raise the dumbbell over your head fully extending your elbows
- Return: Lower the dumbbell back to behind your head
- Reps: Perform 10-12 reps per side.
Perform these exercises in succession 6 times.
Cool Down (10 minutes)
Finish your workout with a relaxing massage In the Hydromassage recovery lounge at Texas Family Fitness.
Conclusion
Consistency is key to seeing results, so aim to perform this workout 2-3 times per week. Remember to listen to your body and adjust the weights and reps as needed. Happy training!
*Consult a physician prior to performing exercises. Texas Family Fitness is not liable for injuries sustained while performing exercises.