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Work Out: Full Body Fitness Work-Out

 

Fitness Level Equipment Requirements
Full Body Fitness Work-Out Print your Full Body Fitness Work-Out workout plan
Full Body Fitness Work-Out

This is a basic full body circuit that targets all of the major muscle groups in a well balanced work out.

Program Information:
Type: Beginner
Beginner programs are for people who do not exercise frequently and/or have general mobility problems and need to strengthen their muscles for every day activities.
Equipment: Equipment Required (see details)
Exercises: 12 unique
Time Requirements:
Workout Days: one
Full Program Length: repeatable
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Workout Instructions:


Once you have completed this workout, allow your body at least 24 hours before performing other exercises or programs.
Start your workout here Begin Workout
Warmup: Perform this warmup before beginning your workout.
Stationary Bike picture
Stationary Bike

Stationary Bike video 		Duration:
10 minutes		 Speed:
Level 3-6		 Incline:
 Read instructions below
Move to the next exercise Next
Circuit 1 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before continuing on with the rest of the program.
Dumbbell Squat pictures and directions
Dumbbell Squat

Dumbbell Squat video		 Reps:
12-15		 Rest between exercises:
30 seconds		 Move to the next exercise
Seated Lat Pull Down pictures and directions
Seated Lat Pull Down

Seated Lat Pull Down video		 Reps:
12-15		 Rest between exercises:
30 seconds		 Move to the next exercise
Stability Ball Chest Fly pictures and directions
Stability Ball Chest Fly

Stability Ball Chest Fly video		 Reps:
12-15		 Rest between exercises:
30 seconds		 Move to the next exercise
Seated Bicep Curl pictures and directions
Seated Bicep Curl

Seated Bicep Curl video		 Reps:
12-15		 Rest between exercises:
30 seconds		 Move to the next exercise
Side Crunches with Stability Ball pictures and directions
Side Crunches with Stability Ball

Side Crunches with Stability Ball video		 Reps:
15 per side		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Exercise - Complete this exercise once for 2 minutes followed by 1 minute of rest.
Treadmill - Incline (run) pictures and directions
Treadmill - Incline (run)

Treadmill - Incline (run) video		 Sets:
1		 Reps:
2 minutes		 Rest between sets:
1 minute		 Read instructions below
Move to the next exercise Next
Circuit 2 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before continuing on with the rest of the program.
Stability Ball Shoulder Press pictures and directions
Stability Ball Shoulder Press

Stability Ball Shoulder Press video		 Reps:
12-15		 Rest between exercises:
30 seconds		 Move to the next exercise
Tricep Cable Extension pictures and directions
Tricep Cable Extension

Tricep Cable Extension video		 Reps:
12-15		 Rest between exercises:
30 seconds		 Move to the next exercise
Stability Ball Hamstring Curls pictures and directions
Stability Ball Hamstring Curls

Stability Ball Hamstring Curls video		 Reps:
15		 Rest between exercises:
30 seconds		 Move to the next exercise
Ab Crunch w/ Stability Ball pictures and directions
Ab Crunch w/ Stability Ball

Ab Crunch w/ Stability Ball video		 Reps:
15-20		 Rest between exercises:
30 seconds		 Move to the next exercise
Deadbugs w/ Stability Ball pictures and directions
Deadbugs w/ Stability Ball

Deadbugs w/ Stability Ball video		 Reps:
10 per side		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Exercise - Complete this exercise once before finishing the work-out.
Treadmill - Incline (run) pictures and directions
Treadmill - Incline (run)

Treadmill - Incline (run) video		 Sets:
1		 Reps:
2 minutes		 Rest between sets:
 Read instructions below
Move to the next exercise Next
Workout Complete! Congratulations!  Workout complete!
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