Todays focus on full body, this workout contains shoulders, back, abs & legs circuit !

This is a High Intensity Interval Training, take your timer & let’s do it guys 💪🏾

📸 Share your workout with me on IG, want to hear how you killing this session !

- Stand with your feet hip width apart, jumprope behind you, and handles in each hand.
- Begin with slow, small circles and jump over the rope as it goes underneath your feet.
- As you feel more comfortable, speed up.
- Stay light on your toes and focus on keeping a good rhythm.

Warm up option 1
Jump Rope

- Stand with your feet hip-width apart. Lift up your left knee to your chest.
- Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

Warm up option 2:
High knees

- The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
- Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
- Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward."

Double squat

- Step one leg back long hip-width apart to the 90 degree front leg, back leg lunge position, lowering the hips.
- Lift and drive up out of the lunge, powering the rear knee forward into a knee hop, gaining a burst of energy from the legs and core muscles.

Lunges knees hop

- Stand with your arms by your side, feet shoulder-width apart, chest raised
- Move forward with your right leg and bend both knees to lower yourself as far as possible.
- Push your right foot repeat the movement dynamically while advancing with your left leg.
- Coordinate arms with legs
(right legs = left arms)

Dynamic Lunge

- Start with a push-up position, set your feet hip-width apart.
- Put your arms forward, right in front of your shoulders
- Set your spine in “neutral” mode, tighten your abs.
- Push your body upwards, lower your body just at the elbows.
- Do the up and down movement in a controlled fashion.
- Focus on letting the triceps do the work!

Triceps extension

- Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
- Lower yourself until your chest almost touches the floor as you inhale.
- Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Push-up

- Stand tall, abs engaged, with a stretched towel in your hands.
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the towel down to your hips and up !

Towel front raise

Full Body Circuit

- Sit on the floor with your knees bent, feet and upper body off of the floor.
- Hold your hands above your bellybutton, and twist your body, reaching your hands toward the floor.
- Move as fast or as slow as you feel comfortable with, always under control.

Russian Twist

"- Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
- Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other.
- Now try pushing both soles and bringing them up as near you as possible while you keep the outer thighs on the floor (or at least almost touching it). Tip: In this position your legs should create a diamond shape.
- Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.
- As you exhale flatten your lower back to the floor while curling the torso upwards. Tip: This will be like performing the first 1/4 movement of a sit up. Hold at the top position for a second.
- As you inhale, slowly lower back to the starting position.
- Repeat for the recommended amount of repetitions."

Butterfly Sit-up

- Keep your elbows underneath your shoulders, locking the knees and squeezing your glutes.
- Keep your lower back flat by pulling your belly button into your spine and squeezing your abs.

Front Plank

- Stand tall while holding a broomstick behind your neck.
- Twist your upper body from side to side.
- When you twist to the right, feel the right oblique muscles contract, and vice versa.

Broomstick twist

Core Circuit

Week 1 Day 6
Full Body

That was so intense. Seriously thought I was gonna throw up in the middle. Thanks so much for a great workout! I know my legs are gonna feel it for the rest of the week :)

Vanessa

Very good, my legs are shaking a little...Thank you 😘

ALFONSO

Sarah Watson

Week 1 Day 1
Leg day

Week 1 Day 2
Shoulders / Back / Triceps

Great! Burned allot. You are an inspiration!

Sjamira Roseburg

Fasted cardio routine (optional)

Week 1 Day 3
Glutes / Hamstrings

Week 1 Day 4
Active rest day (Optional)

Week 1 Day 5
Full body

Igbo Nations

Simone

J’ai vraiment aimé ca fait une semaine que je suis ton programme à la maison sachant que je fesais du sport tous les jours en vu du sport que je pratique ça m’aide à garder la forme et surtout de travailler sur mes objectifs personnelles

Week 1 Day 6 Full Body

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