Full Body Workout

All these exercises can be performed at home with minimal equipment. A few dumb bells or 2 one gallon bottles of water as resistance or exercise bands.  These workouts should last no longer than 10 to 20 minutes (30 max) if fat loss is your goal, short and sweet is best. For maximum benefits do these 3 x a week at least!

Full Body (beginner) Do 15 reps per exercise, 3 sets of each without resting. Work your way up to using water bottles or bands if you need to.

 

1. Modified Push up’s, (on knees)
2. DB Rows (two Hands) Bend over slightly and pull elbows back. (these are called flys)
3. Body weight Squats (pretend to sit down, but don’t)
4. Basic crunch
5. Modified jumping jacks.

 

 

Full Body (advanced) Start with water bottles and work your way up to dumb bells.

 

 

1. Squats
2. Lunges (15 each leg)
3. Fly’s
4. Rows
5. Push up
6. Burpies (jumping and reaching)
7. Push buns up while lying on back.
8. Legs under buns and lift legs.

 

Arms

1. Single Arm Extension: Grab any form of resistance bend your arm behind your head and return it to the straight position. Be sure once you pick a position to start from your elbow remains fixed. 15 to 20 reps each arm.

2. Double Arm Extension: The same as above except now you are using Two Arms instead of one. You can perform either of these exercises standing or seated. What determines your body position is how much weight you are using.

3. Bench Dips: Place both hands on your bench or whatever your using to hold your body up , walk your legs out to your desired level of work load, remember the further your legs are away from your body the greater the resistance will become. Once your feet are set descend slowly until your arms are at 90 degrees push through the bench return to your starting position. Repeat 15 times

4.Close grip Pushups: From your feet or from the modified position (on your knees) place your hands about thumb apart. Rotate your shoulders so your arms are parallel to your body (places more emphasis on Triceps, versus the chest doing more of the work) slowly descend up and down to your desired rep range.

Clarence Ferguson is a certified personal trainer. You can contact him at http://www.imwithcman.com
blog : www.realtalkcf.wordpress.com or 602-615-8019
Clarence Ferguson RTSM
Fysiques By Ferguson LLC


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