Brutal Full Body Work Out with Core and Cardio Included

Today’s work out was pretty brutal, but I feel absolutely fantastic now that it’s done and over with!  I tend to prefer full body work outs as opposed to split routines.  While split routines are great to focus on individual body parts, I think full body work outs are better for beginner to intermediate users, given that it’s a little less monotonous.  I always feel as if I sweat a lot more, and I can usually sneak cardio in.  For this routine, you’re probably going to want to adjust your times in accordance with fitness level.

You should complete 2 rounds before you move on to the next section

First Circuit

  1. Turkish Get Up (right) for 5 reps (I used 17.5 #)
  2. Turkish Get Up (left) for 5 reps (I used 17.5 #)
  3. Two Hand Dumbbell Swings for 1 minute(I used 15#)
  4. Alternating Plank Shoulder Touches for 1 minute
    REPEAT and then move on

Second Circuit

  1. Dumbbell Front Squats for 8 – 12 reps (I used 17.5# for 1st round and 20# for second round)
  2. Side to Side Step Ups for 1 minute
  3. Plank Twists for 1 minute
    REPEAT and then move on

Third Circuit

  1. Sumo Deadlifts for 8 – 12 reps (2×17.5# for 12 reps, then 2x 20# for 12 reps; Is it just me or are these a lot harder than regular deadlifts?!)
  2. Double Jump squats to burpee push up for 1 minute (http://youtu.be/qR4UOubhebs)
  3. Russian Twists for 1 minute (held 15# dumbbells)
    REPEAT and then move on

FINALE

  1. Double Bent Over Rows for 8 – 12 reps (20# for 12 reps, then 25# for 12 reps)
  2. Plyometric Lunges for 1 minute
  3. Elevated Plank Climbers for 1 minute (the last round killed me)
    REPEAT and then chug a gallon of water


  1. acanvasfulloftouchups posted this