Kim’s Full Body Workout

Full Body Workout
Kim Feiring, Certified Personal Trainer

Complete 2-3 sets of 10-12 reps using a weight that will challenge in the last few reps.

Bicep Extensions

  • Arms at 90 degrees, palms facing up
  • Extend arms out in front of you (don’t lock out elbows)
  • Bring arms back to 90 degrees, starting position

Single Arm Bent Over Rows

  • Bent Over Position or One hand/one knee on bench
  • Pull weight up to chest, driving elbow up

Back Extensions

  • Use either stability ball or extension bench
  • Lean over onto either the ball or bench, with feet planted. Should hit about hip level
  • Use lower back and engage core to pull yourself up
  • Slowly lower yourself and return to starting

Leg Extension Machine

  • Set machine, kick legs out in front of you

Walking Lunges

  • Hold light dumbbells
  • Step one foot forward and drop into lunge, step back foot up to meet the front foot
  • Step forward with the other foot and repeat

Hip Bridges

  • Lay on back with knees bent, feet flat on floor
  • Push through heels and lift and squeeze butt

Single Arm Cable Press

  • Start with handle on cables at about chest height
  • Face away from the machine, keep hand/arm close to body
  • Press straight out, not locking out elbow

Triceps Extensions

  • Hold dumbbell or kettlebell with both hands overhead
  • Lower the weight behind you, keeping core tight
  • Push/press weight using triceps straight back overhead

Band Upright Rows

  • Stand on band with both feet and cross band in front to make “x”
  • Alternate sides, pulling handle up to chest, leading with elbow

Crossover Crunches on BOSU

  • Lay on bosu with lower back toward front of bosu, hands behind head
  • Bring opposite elbow toward opposite knee
  • Alternate sides

Plank with feet on BOSU

  • Choose either high plank (hands) or plank (elbows)
  • Put balls of feet on top/center of bosu
  • Hold plank keeping butt in line with ankles and shoulders

Toe Touches

  • Lay on back with legs straight in air
  • Reach both hands as high toward your feet as you can
  • Return to start