Promise of sweat, full body workout

10 Oct

I liked this workout for 2 reasons. 

1. It had a lot of change in it, so it didn’t get boring at all. 
2. It was challenging, hit every muscle and made me sweat a lot.

Like I said before, I’m into full body workouts right now so this one hit the spot.

There are multiple parts to it.  First you go though the 5 combo circuits once, then you run through it again.  You want to go from one exercise to the next with as little rest as possible.  Next there are 100 short, quick squats thrown in there.   Lastly you end with the plank series.  The entire workout should take about 40 minutes.

Remember to listen to how your body is feeling and not overdo it.  If you can’t complete all the reps do what you can with good, proper form.

That said, enjoy it!

Warm up with 5 minutes of jogging in place and jumping jacks.

Circuit 1: Sprinting spider monkey (Go through each exercise before moving to the next)
– Sprint in place (20 reps, each leg counts as 1)
– Spider crawl (15 reps, each side counts as 1)
– Chin ups (max)
– Hanging leg lifts (10 reps)

Spider crawl – start in a plank position and jump your right leg and right hand forward.

Switch to your left side.  Back and forth for 15 reps.

CIMG4143 Chin up with a pull up bar or bands.CIMG4144


Hanging leg lifts – Hang on your pull up bar, lift your legs using your core. CIMG4146

Circuit 2: Lunge-n-lift with raise-n-twist (Go through each exercise once, then to the next.  Repeat 10 times)
– Stationary lunge with lateral raise – Stay one side the first round, switch to the other the next round.
– Back leg lift
– Twist with weights in lunge

Begin in a stationary lunge.  When you lunge down, raise your arms. 


When your arms lower down, lift your back leg up.  Try not to lean forward to much.


Twist to the left, then to the right.


Circuit 3: Stepping, dipping and winging (Go through each exercise before moving to the next)
– Side step up on chair (20 reps) – Stay one side the first round, switch to the other the next round.
– Tricep chair dips (15 reps)
– Wing jumps (10 reps)

Keep 1 leg on the center of a chair.


Step up and lift up your other knee.

CIMG4156Tricep chair dips. CIMG4157

Wing jumps – Jump in the air and lift your legs and arms out like wings.

Circuit 4: Push, row and cross (Go through each exercise once, then to the next.  Repeat 10 times)
– Push up
– Renegade row
– Knee cross 

Do a push up.

Back to plank.


Pull the dumbbell up using your back muscles.  Do this on both sides before moving to the crosses.


Cross your right knee to your left elbow.


Cross your left knee to your right elbow.


Circuit 5: Squat, throw and chop (Go through each exercise once, then to the next.  Repeat 10 times)
– Squat with overhead throw
– Weighted chop


Begin with a dumbbell or kettle bell behind your head.  Squat down.

When you press up, lift the weight over your head like you’re throwing it.  Engage your abs.


Rotate the weight down to your left foot.  Bring it back up above your head, hold your abs in tight.  Rotate and drop it down to the other foot and bring it back up.


Repeat the 5 circuits 1 more time through.

100 quick, short plié squats (they’re more like pulses, not full squats)
– 20 with both feet flat on the ground
– 20 with your right heel lifted
– 20 with both feel flat on the ground
– 20 with your left heel lifted
– 20 with both feet flat on the ground

Finish with the Plank series

Cool down and stretch.

For a less intense, but still awesome workout check out this stability ball workout.

8 Responses to “Promise of sweat, full body workout”

  1. Erica October 11, 2010 at 5:57 am #

    Heck yah! What a great workout. Contains some of my favorites- squats, dips & planks. I bet this kicks major butt

  2. mng355 October 11, 2010 at 9:30 am #

    Awesome routine! I love it! Gotta try it some time when I am not opting for the gym

  3. Lily @ Lily's Health Pad October 11, 2010 at 12:12 pm #

    I’m impressed you can do pull ups! I definitely can’t.

    Love all the how to photos on this post.

  4. Kristen (swanky dietitian) October 11, 2010 at 2:35 pm #

    Wow! This workout seems like a good one! I have been wanting to change up my strength workouts.
    Good thing those aren’t full squats, otherwise I would be dead!!!

  5. Nicole October 11, 2010 at 6:30 pm #

    Look at those PULL UPS!!! Woooo! You rock! I can’t do a half I bet! Pathetic 🙂

    P.S. I love your place…it’s gorgeous!

    • GetHealthyWithHeather October 12, 2010 at 6:59 pm #

      Thanks Nicole, we love our place too! It’s an old house built in 1913.

      I used to barely be able to do one pull up but now (after a lot of practice!) I can do about 8 in a row. Practice makes perfect.

  6. kbwood October 11, 2010 at 7:35 pm #

    BEASTLY GIRL!!!!!!!! i love exercises like that- sure does get the BLOOD pumping!

  7. Joslyn @ missfitbliss October 12, 2010 at 4:48 am #

    I love seeing all the pics! So thoroughly done – it’s great! My favorite is your spider crawl picture – you look like a bonafide spiderwoman:) Well done.

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