Every worthwhile accomplishment, big or little, has its stages of drudgery and triumph; a beginning, a struggle and a victory – Ghandi
Does it seem odd to have an article entitled Full Body Assault start with such a quote? Rest assured it has its purpose.
If you have a goal you are looking to accomplish (big: lose 50+ lb, small: lose 5-10 lb) and have made many attempts in this endeavor or better yet, have been there, done that, you know how tough and how daunting it can be in the beginning. In the end, the victory of setting and reaching that goal is worth every effort! To help really maximize your goals, supplementing with some caffeine pre-workout will help you work harder, help release fat for energy.
Complete this Full Body Assault three times per week and follow a good nutrition plan, supplementing with some greens and fish oils and you’re on your way to victory.
Perform a five-minute warm up to get your muscles primed, followed by the following series of movements:
10 Jumping Jacks
10 One Leg Glute Bridges (5 each side)
10 Prisoner Squats
Perform 12-15 reps for each exercise with little to no rest between exercises and 60-90 seconds rest between sets. Finish this workout with your post-workout shake for recovery.
Dumbbell Suitcase Deadlifts
Keep your core braced, butt back, chest up and looking forward while holding a dumbbell in each hand and pressing up from the ground, focusing on pressing through your heels. Stand straight up and squeeze your glutes at the top.
Standing Teeter Dumbbell Press
Holding a dumbbell in each hand at shoulder level, keeping your core tight, press one dumbbell overhead to full extension and return to start position. Do the same with the other side.
Bent-Over Dumbbell Row
Bending over with one knee and one hand on a bench, hold a dumbbell from an outstretched position and slowly row it up to ribcage level. Squeeze and slowly lower back to starting position.
Isolateral Dumbbell Chest Press
Lying flat on a bench with feet flat on the floor, hold one dumbbell in a fully extended mid-chest position and the other at a 90-degree level from the floor, alternate pressing one side up at a time.
Mountain Climbers on Medicine Ball
Begin in a plank position but with both hands on a medicine ball. Bring one knee up towards your chest than bring back to the start position and switch sides.
Rest for 60-90 seconds and repeat this circuit from the beginning. For the first week, perform this circuit twice and add another circuit for each week, building up to a circuit of four sets.
15 Minutes of Intervals
Finish this workout with 15 minutes of intervals on your favorite piece of equipment or use a jump rope, squat thrusts or some stairs. Do 30 seconds of work followed by 60 seconds of rest for the 15 minutes. As you progress with your intervals, you can either add an extra set or you can decrease your rest time.