Full Body Workout
This Full Body Push Workout works your entire body while focusing on “push exercises,” “pull exercises,” and “core exercises.” A “push exercise,” means the work is done and the muscle contracts as you push away from your body. Remember to listen to yourself, go at your own pace, and seek medical advice as needed before, during, or after this workout. **While this workout is pregnancy friendly: consult your doctor before doing any of these workouts.**
This workout should take approximately 1 hour including the warm up and cool down, give or take. This is your workout so do what feels right for you; challenge yourself a little if you’re feeling up to it or take a break when needed. You will need a set (or a few sets) of dumbbells, a mat, something to keep you hydrated, and your body!
WARMUP: Set a timer for 5 minutes and complete as many rounds as possible until the timer goes off.
Standing Hip Circles
10 per leg for each round
Leg Kicks out in front of your body
10 per leg for each round
Plank Walk Outs
10 reps for each round
Body Weight Squats
10 reps for each round
Jumping Jacks or Modified = Toe Tap Step Outs (The modification is shown in the pictures below.)
For jumping jacks do 10 reps total per round
For toe tap step outs do 10 reps per leg (20 reps total) per round
*Once you have completed the 5 minute WARMUP, move on to CIRCUIT 1.
CIRCUIT 1: Complete 3 rounds of each exercise.
Push focused, meaning the work is done and the muscle contracts as you push away from your body. The primary muscles in a push workout include: chest, triceps, quadriceps, calves, and shoulders.
Standing Shoulder Press
24 reps for round #1
20 reps for round #2 *Optional: increase weight slightly as reps decrease.
16 reps for round #3 *Optional: increase weight slightly as reps decrease.
Front Squats
24 reps for round #1
20 reps for round #2 *Optional: increase weight slightly as reps decrease.
16 reps for round #3 *Optional: increase weight slightly as reps decrease.
Tricep Kickbacks
24 reps for round #1
20 reps for round #2 *Optional: increase weight slightly as reps decrease.
16 reps for round #3 *Optional: increase weight slightly as reps decrease.
Pushups or Modified = Knee Pushups (The modification is shown in the pictures below.)
24 reps for round #1
20 reps for round #2
16 reps for round #3
*Once you have completed 3 rounds of each exercise in CIRCUIT 1, move on to CIRCUIT 2.
CIRCUIT 2: Complete 3 rounds of each exercise.
Pull focused, meaning the work is done and the muscle contracts when you pull towards your body. The primary muscles in a pull workout include: all back muscles, biceps, hamstrings, obliques and trapezius.
Bent Over Wide Rows
24 reps for round #1
20 reps for round #2 *Optional: increase weight slightly as reps decrease.
16 reps for round #3 *Optional: increase weight slightly as reps decrease.
Single Leg Deadlifts or Modified = Standard Deadlifts
For single leg deadlifts do:
12 reps per leg for round #1
10 reps per leg for round #2 *Optional: increase weight slightly as reps decrease.
8 reps per leg for round #3 *Optional: increase weight slightly as reps decrease.
For standard deadlifts do:
24 reps for round #1
20 reps for round #2 *Optional: increase weight slightly as reps decrease.
16 reps for round #3 *Optional: increase weight slightly as reps decrease.
Single Leg Bicep Curls or Modified = Standing Bicep Curls
24 reps for round #1
20 reps for round #2 *Optional: increase weight slightly as reps decrease.
16 reps for round #3 *Optional: increase weight slightly as reps decrease.
Upright Rows
24 reps for round #1
20 reps for round #2 *Optional: increase weight slightly as reps decrease.
16 reps for round #3 *Optional: increase weight slightly as reps decrease.
*Once you have completed 3 rounds of each exercise in CIRCUIT 2, move on to CIRCUIT 3.
CIRCUIT 3: Complete 3 rounds of each exercise.
Core focused meaning the muscles working are located in the midsection of your body and are mostly deep muscles. The primary muscles in core exercises focus on the abdomen, the lower abdomen and hips, the obliques, stabilizing muscles, the spine and the back muscles, as well as the butt.
Bicycles or Modified = Standing Cross Crunch
1 min each round
Wood Chops or Modified = Standing Knee Drive
1 min each round
Bird Dogs
1 min each round
*Once you have completed 3 rounds of each exercise in CIRCUIT 3, move on to the COOLDOWN.
COOLDOWN: 5 minutes of walking + Stretch.
Back Stretch / Childs Pose
Bring your hands and knees on the ground to table top, hinge at your hips while you sink your hips back and rest them on your heels. Walk your hands out in front of you and keep them on the ground (or rest your arms alongside your body with your palms facing up. Rest your belly on your thighs. Focus on breathing deeply and relaxing any areas of tension or tightness.
Hold this pose for up to 1 minute.
Lunging Hip Flexor Stretch
Kneel on your left knee. Place your right foot flat on the floor in front of you with your knee bent. Lean forward toward the floor, stretching your left hip. Squeeze your butt; this will allow you to stretch your hip flexor even more.
Hold for 30 seconds to 2 minutes.
Switch sides and repeat.
Quad Stretch
Start the stretch in a high lunge position, with your left foot forward. Carefully drop your right knee to the floor and take a moment to find your balance. Once you’re ready, reach back with your right arm, and grab your ankle (or toes depending on what’s easiest) and bring or foot toward your butt. Push a little further into the stretch to get a hip flexor stretch as well.
Hold the position for at least 30 seconds, keeping your body steady.
Gradually come back into the starting position and switch from your left foot to your right.
Hamstring Stretch
Stand up straight with one heel resting on a small stack of books or stool. (If you are outside, you can use the curb, but be sure to watch for cars.) Keep your knee straight with a slight bend. Reach both arms up and out toward the place where the wall and ceiling meet. (If you are outside and there is no wall or ceiling, simply reach up into the air so your arms are about even with your ears.) Keep your back straight. You should be bending forward slightly from your hips and feel a stretch in your hamstring behind your thigh.
Hold the stretch for 15 to 30 seconds.
Switch legs and repeat with the other leg.
Repeat this three times on each side.
Shoulder Stretch
Start standing or sitting tall. Grab one arm above your elbow with your opposite hand, and pull it across your body toward your chest until you feel a stretch in your shoulder. Make sure to keep your elbow below shoulder height.
Hold for at least 30 seconds and then repeat on the other side.
Tricep Stretch
Stand with your back straight and your feet shoulder-width apart. (You can do this stretch sitting down if you are not steady on your feet.) Bring your left elbow straight up to the ceiling or sky while bending your arm. Grab your left elbow with your right hand, and pull your left elbow toward your head with light pressure. If you are more flexible, you may pull your arm slightly behind your head. You will feel the stretch along the back of your arm.
Hold 15 to 30 seconds, then switch elbows.
Repeat 2 to 4 times for each arm.
Bicep Stretch
Press your left palm against a wall or sturdy object. Slowly turn your body away from the wall. Feel the stretch in your chest, shoulder, and arm.
Hold this position for up to 30 seconds.
Repeat on the opposite side.
Repeat this three times on each side.
Chest Stretch
Assume a split stance, right leg in the front and left leg in the back, at the end of a wall or in a doorway. Bring the left arm up to shoulder height, position the palm and inside of the arm on the wall surface or doorway, and bend your elbow so it makes a 90 degree angle. Your arm should look like a goal post. Gently press the chest through the open space to feel the stretch. Moving the arm higher or lower will allow you to stretch various sections of the chest.
Hold this position for up to 30 seconds.
Repeat on the other side.
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