Full Body Workout (Episode 1)

Chef Sheilla

A 30-minute full body workout that improves endurance, strength and power. These body workout strengthens your core, arms, legs and glutes.

Workout instructions:

1. Lateral Band Walk Complex – Warm-up exercises that activate the hips and thighs area primarily the glutes.

2. Leg Swings -A good warm-up to loosen up the hips and activate the area for more work or exercises.

3. Palloff Press – A counter-rotation exercise that also strengthens core and other stabilizer muscles such as the obliques, hips, and shoulders.

4. Deadbugs – Convenient exercise (without strain on the lower back) which also targets the core and mobilizes shoulder and hip joint.

5. Straight Leg Sit-Ups – Core workout variation that uses upper body strength. Progression of this exercise is made through adding weights.

6. 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.

7. Dumbbell Goblet Half squats – A variation of front load squat exercises that targets the quads and glutes muscles. This is also a good workout for core strength.

8. Lying Triceps Extension – Isolation exercise in which the back arm or the triceps are being worked out. Progressive adding of weights can be done for better results. 9. Dip (Body weight) -A compound exercise which targets the chest, shoulders and mostly triceps muscles. Performing with the correct form is necessary to avoid hyperextensions and other injuries.