Full Body Workout Episode 3

1. 15-Minute Treadmill Warm Up – If you love cardio or running then do a warm up on a treadmill. Warming up is very important because it loosens up your muscles and preps your body for your workout routine.

2. Bosu Ball Weighted Squat – A progressed stability exercise for core strength and balance. Try adding weights to put some effort while engaging your core during the exercise. Start with 5 kg and increase weight on the 2nd set.

3. Deadlift – One of the major weight training exercises that strengthens the posterior chain muscles of the lower body such as the hamstrings, glutes and lower back. For beginners, start with 10 kg for 3 sets.

4. Elevated Dumbbell Deadlift – adding some heights will make your deadlift even more challenging. Place a pair of steps parallel to each other and stand on the middle. (Put a space in between) Try getting a dumbbell with a heavier weight or at least as the same weight as the normal barbell. Take note that leaning forward while doing the deadlift exercise targets your glute muscles more.
5. Dumbbell Lateral Raises – Exercise for shoulder muscles primarily the deltoids. These pair of muscles in our shoulder are usually seen and if being worked out well, they make a good fitness look. Make sure to slightly bend your arms when lifting the dumbbells sideways.

6. Hammer Strength Closed Grip Pulldown – This machine works the back muscles and uses plates as weights. Doing the closed grip or holding the handle with palms facing upwards also exercises your biceps while doing the pull. Try starting in a lighter weight where you can do at least 10 repetitions.

7. Air Bike – End your workout routine with an air bike. This machine is different from a normal bike and gives a total body workout. Using your arms and legs, try to do an interval set of exercises. Exercise in a high intensity for 30 seconds and rest in a low intensity for 10 seconds. Do this for 3 sets.