Full Body Workout | Quick and Effective

Try this full body workout for a quick and effective resistance session!

This full body workout engages multiple large muscle groups for maximum calorie burn! These bodyweight and dumbbell exercises can be done either at home or in the gym as a quick and efficient workout for busy women!

EXERCISES (click the image to view demos!)
1. Reverse lunge bicep curl
2. Reverse plank
3. Mountain climbers
4. Jump squat dumbbell press

HOW TO DO IT
Beginner: 30s WORK / 30-60s REST⁣
Intermediate: 40s WORK / 20-30s REST⁣
Advanced: 60s WORK / 10-15s REST⁣

♡Reps & Sets version: 10-20 reps | 10-40s rest⁣ between exercises
♡Complete 3-5 rounds

FORM TIPS
Reverse lunge bicep curl: Take a big step back and sink straight down (avoid leaning too far forward or backward)

Reverse plank: Lift your hips up high and squeeze your glutes at the top of the exercise⁣. Avoid arching your back!

Mountain climbers: Keep your hips low and bring your knees towards your chest⁣

Jump squat dumbbell press: If you need an easier modification, complete this exercise without the jump. Remember to keep your core engaged and press the weight straight out in front of you

Want to increase the intensity?! Combine the workout with this lower ab workout routine and complete all 8 exercises for each round.

READY TO GET RESULTS?!

If you liked this upper body workout but you struggle with staying consistent for long enough to see and feel the changes, then I’ve got you covered! In my membership program, The Lean4Life Method, I will walk you through the workouts, nutrition and lifestyle habits you need to reach your body goals and maintain the results of your hard work.

In this fitness and nutrition program, I’ll be your online coach, accountability partner and personal cheerleader…or in other words – your fitness fairy godmother! The support that I provide is unmatched and is the key ingredient to the jaw dropping results my clients achieve. If you’re ready for a plan that works and a coach to help you stay on track, then let’s do this!

♡Adora

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