Full Body Lift

Full Body Lift

1. Back Squat (dumbbells on shoulders if you don’t have a barbell) – 12,10,10,8,8 reps
2. Bent Over Row to Deadlift – 10 reps (count rows) – 4 sets
3. Hammer Curl to Press – 12 reps – 4 sets
4. Chest Press Leg Drops – 12 reps – 4 sets
5. Full Body Press – 10 reps – 4 sets

Back Squat (dumbbells on shoulders if you don’t have a barbell) 

Position your feet shoulder width with your toes pointed slight outward, doing this will help force your knees out. You never want your knees to be caving in at any time. Sit back into your heels as you squat down. Brace your core and keep your chest up with your chin tucked, this will help keep your spine in aline and keep your back from arching. When placing the bar on your back you want to put it across your traps and shoulders, making sure you are in the center of the bar with your hands evenly placed on each side.

Bent Over Row to Deadlift

Stand with your feet together and a dumbbell in each hand. Keeping your weight in your heels, bend over bringing the dumbbells down your shin and pushing your hips back. Row both the dumbbells up bringing your elbows back towards your hips and keeping your arms in close towards your body. Bring them back down in front of your shins and deadlift the weight up by squeezing and using your glutes and hamstring to pull the weight back up.

Hammer Curl to Press 

Stand with your feet about hips width apart and a dumbbell in each hand. Hammer curl the dumbbells up towards your shoulders (with your palms facing each other) keeping your elbows tucked in close to your body. At the top of the curl you are going to press the dumbbells up above your head till your arms are stright then return back down the in the same pattern and repeat. Make sure your palms are facing each other the whole time and that your core is tight. You should not be swinging the dumbbells up into each curl it should be slow and controlled.

Chest Press Leg Drops 

Lay on the ground with a dumbbell in each hand. Straighten your arms up with the dumbbells right over your shoulders. Bring your legs up off the ground with your feet together straight up over your hips. As you drop your legs down right above the ground, bring the dumbbells back down to your chest with your palms facing your legs and your elbows straight out inline with your shoulders. Now that your legs are down and the dumbbells are above your chest you are going to bring them both back up at the same time, meeting in the middle.

Full Body Press 

Position your feet in a wide stance, a few inches outside of your shoulders. You should be keeping your weight in your heels with your knees pointed out, never letting your knees come over your toes. Holding a dumbbell in each hand with your palms facing each other, hold the dumbbells in-between your legs and as you come up out of the squat start to curl the weight up and press it above your shoulders. Going down into the squat bring the weight back down the same way as you brought it up.