Full Body Workout | Simple & Quick

Build muscle and boost your metabolism with this full body routine!

This full body workout will target all of your major muscle groups in a quick and efficient routine! You can do it with just your body weight, or increase the intensity with dumbbells.

EXERCISES (click the image on this page to view demos!)
1. Squat jack floor tap⁣
2. Reverse lunge double punch
3. Table top glute bridge⁣
4. Plank shoulder taps to knee taps

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
Squat jack floor tap: Keep your back straight and core engaged throughout the exercise. Feel free to do this exercise without the jump as a modification.

Reverse lunge double punch: Take a big step back and sink straight down to create a 90 degree angle in your front leg and bring your arms to shoulder height for the punch.

Table top glute bridge: Make sure your hands are pointing forward and squeeze your glutes at the top. Remember to keep your back straight throughout the exercise⁣.

Plank shoulder taps to knee taps: Try to minimize hip movement throughout the exercise by engaging your core muscle. Eliminate the toe tap and drop your knees to the ground for an easier modification⁣.

Want to increase the intensity?! Combine the workout with this upper body workout 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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