Full Body Lift

Full Body Lift

Circuit style – Perform exercises 1-5 for 5 rounds. 30 seconds to a minute rest in-between exercises

1. Squat to Press – 12 reps
2. Alternating Reverse Lunges – 8 reps each leg
3. Bent Over Row – 12 reps
4. Hammer Curl to Press – 12 reps
5. Chest Press Leg Drops – 15 reps

Squat to Press 

Holding the dumbbells over your shoulders with your palms facing each each other, squat down and as you come up out of the squat press the weight up above your head. Position your feet slightly wider than shoulder width apart and make sure as you squat down you are keeping your weight in your heels, (not your toes, your knees are not caving in and that your chest is up.

Alternating Reverse Lunges 

Holding a dumbbell in each hand step back with one leg so both your knees should be in about a 90° angle. When coming up you want to push through your front heel. The farther you step back the more you will be engaging your hamstrings and glutes and the closer your step back is the more you will be engaging your quads. As you can see when I step back my chest is slightly leaned forward, this is engaging also more glutes and hamstrings whereas keeping your torso more up right will engage more quads. This exercise should be performed very slow and controlled really focusing on keeping your core tight and pushing up through your heel.

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.

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.