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Full Body Lift

June 1

Full Body Lift

  1. Back Squat – 14,12,10,8 reps (hold dumbbells on your shoulders if you don’t have a barbell)
  2. Reverse Lunge Press – 10 reps each side – 4 sets
  3. Chest Fly to Neutral Grip Press– 12 reps – 4 sets
  4. Dumbbell Deadlift to Narrow Squat – 10 reps – 4 sets
  5. Bent Over Row – 12 reps – 4 sets
  6. Crunch Shoulder Press – 20 reps – 4 sets


Back Squat 

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.


Reverse Lunge Press 

Focusing on one side at a time here, hold a dumbbell in one hand. Step back into a reverse lunge with the leg opposite to the side holding the dumbbell. Hold the dumbbell on your shoulder as you step back and press it straight up with your palm facing you as stand up.


Chest Fly to Neutral Grip Press

Position yourself lying on a bench with a dumbbell in each hand. Palms facing each other straight above your chest, slowing bring the weight straight down to your side maintaining a slight bend in your elbow. Go down slowly and as far as you feel a good stretch in your chest then return to the start position. From here keeping the dumbbells close together and your palms facing each other bring the dumbbells down to your chest and back up then repeat the movements. Make sure your wrists need to be locked in and your palms should be facing each other the whole.


Dumbbell Deadlift to Narrow Squat 

Position your feet in a narrow stance, about hips width apart. Holding a dumbbell in each hand, keep a slight bend in your knees and bring the dumbbells down your shins being sure to push your hips back. Squeeze your glutes and hamstrings as you bring the weights back up. Bring the dumbbells to your sides and now squat down, being sure to keep your weight in your heels.


Bent Over Row 

Start by standing with you feet close together, bent over at a 45 degree angle with a slight bend in your knees. Holding a dumbbell in each hand with your palms facing your body, set your shoulders back in aline with your chest. It’s important to keep your back straight and you chin tucked down towards your chest to avoid arching your lower back. Pull the dumbbells up slight back towards your hips and squeeze your back. Return back down very slow and controlled, you lead the dumbbells don’t let them pull you.


Crunch Shoulder Press 

Position yourself balanced on your glutes with your legs off the ground (if this is too difficult right now you can leave your feet on the ground). With a dumbbell in each hand, one arm at a time press the dumbbell above your head with neutral grip (palm facing you). As you press the dumbbell up you are going to bring the opposite knee to your chest and alternating arms and legs each rep.


June 1
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