Pick up those HEAVY WEIGHTS and let's crush this TOTAL BODY STRENGTH TRAINING Workout! This Workout will target your body fat from head to toe and help you get packing on those muscles. Get your protein number to help you maximize those results! Join our free monthly Challenges
Total-Body Benefits of this Strength Training Full Body Workout
Feel AMAZING and get AMAZING Results : This workout will simply leave you feeling amazing and confident in every way, as well as helping you pack on those muscles! All exercise is great and essential for our mind and well being and this one is no exception! Our routines are well planned and structured to give you a well planned daily guide to getting fit and healthy. Remembering that 20% is Exercise and 80% is Nutrition. Our AMAZING BTES coaches can advise you personally on that all important protein number that will enable you to get the results you are working so hard for!
Strengthen Your Core : A strong, flexible core underpins everything you do on a daily basis, as well as improving your balance and stability! Those everyday jobs and tasks, sports, housework, fix-it/DIY jobs, gardening and of course any exercise will improve your balance, stability and posture. Your core stabilizes your body and allows you to move in any direction, as well as giving you proper balance. It helps prevent falls and supports your body. Having a strong core is beneficial to everyone because it allows your body to function properly. It is so important to look after your body to enable you to lead a healthy and active life.
Strength Training Full Body - What are we doing in today's workout?!
Squat Pick Up Weights : Stand with your feet hip or shoulder width apart. Put your weights to the side of you on the mat. Bend your knees and lower into a squat. Make sure you take your hips back as you squat up and down, squeezing those glutes every time. Pick up the weights and come up, squat and put the weights on the ground. Alternate squats with picking up the weights and putting them down.
Plank Leg Lifts to Rows : Use 8 lb & 5 lb weights to give yourself a challenge! Lean forward in a plank position and hold your core in tight. Lift one leg up at a time and lift up through your chest. Keep a high plank with your feet wider than shoulder width and your hands on the floor, holding your body up by putting the weights in front of you. Brace your core, legs and glutes to stay as rigid and stable as possible.
Fire Hydrant Circles Left & Right : Start on your hands and knees with your weights tucked behind your knee. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down. Lift your left leg away from your body at a 45-degree angle, making circles in a slow and controlled way. Keep your knee at 90 degrees, as you bring your knee out to the side. Lower your leg to starting position to complete, rest and repeat with the other leg. Add heavier weights or ankle weights to challenge yourself even more!
Reverse Alt Lunge Slow Pulse : Use heavier weights for this exercise! Start by standing straight and bracing your core muscles. Take a giant step backwards with your left foot. Bend your right knee until it’s at 90° and lower your left knee until it is also bent at a right angle. Slowly move up and down, pushing into the ground to a halfway position. Move up and down slowly with control and reverse lunge and pulse. Then push back up and return to the starting position. Make sure you keep your core upright throughout the movement. As you squeeze you will feel the strength in your quad and glute muscles.
Goblet Squats : The Goblet Squat is a great exercise to develop the glutes, as well as the muscles of your thigh. For this squat grab a weight and hold it in the palms of your hands right up against your chest. Stand with your feet slightly wider than hip-distance apart, your toes angled slightly outward. Hold a weight in both hands at your chest, gripping the handles as though you were cupping a goblet with one hand on either side of the handles. Engage your core and look straight ahead, keeping your back neutrally aligned and your eyes facing straight ahead throughout the squat. Push your knees out to the side and slowly squat down and up, pushing into the ground and tucking your hips in tight. Squeeze in tight as you squat down further. Inhale as you perform this downward phase, keeping your weight close to your body during the movement. Press through your heels and reverse the motion to return to the starting position. Exhale as you rise and be sure to press your hips forward at the top of the squat to fully engage your glutes.
Alt High Elbow Rows : Bring and hold your weights out in front of you. Bring your elbow out slowly and controlled, moving your elbows out to the side. As you bring your elbows up and down, breathe - inhale and exhale.
Single Overhead Press to Kneel Down : This is a great exercise to enhance your upper-body strength. Gently kneel down on one knee and then the other knee. As you move your right arm up with your weight your left leg needs to move down. Hold your weights in your hand with one arm up in the air and one at shoulder length. Keep your elbows up high. This is an upper body strength exercise, as well as giving you challenge and it will improve your leg control.
Wide Dead Lifts 3 Count : Slightly bend your knees and go down slowly, pushing into your heels. Squeeze tight and keep your body steady with your knees out to the side. Tuck your hips in and pull your core in tight. Push your heels firmly into the ground onto your mat.
Bicycles Slow with Weights : Place your hands flat on the floor with your legs straight out and up in the air. Make slow bicycle movements going straight out in front of you. Alternate your legs, so that your other knee comes in as the other leg comes out. Lift your elbows and your chest up and keep your hips tucked in and lift up through the chest, keeping a slow steady rhythm as you make bicycle movements with your legs. Make sure you sync your knees as you turn your elbows into those knees. Keep your keep your chin steady and facing forward.
Side Weights under Plank : Start in a side plank on your left side, holding your weight in your right hand with your right arm parallel to the floor. Push down into the ground and take your weights from side to side right to the edge of your mat. Hold your core tight as you move your body into a high plank. Exhale and pull your abs in tight. Lift your top leg as high as it will go without raising hips, then drop leg without hips lowering. Relax !
Give this 10 minute workout routine or get the full 30 minute workout on the BTES App!
If you enjoyed this workout and want more with weights this 'Heavy Weights Workout to Tone Up' will help you achieve a toned body by increasing your muscle mass and no bulking. You will NOT get bulky from this workout, to tone up you need to use heavier weights with slower repetition.
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