Full Body Fitness Makeover

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Hi Everyone!

This is a full body workout. You can repeat this workout for reps or in intervals. I found this one more challenging when going for reps. 

I like to mix up the workout style, because it challenges your body in different ways. You should always strive to keep your workouts challenging. When your body faces a challenge it learns to adapt by becoming stronger and more efficient at the new skill. 

Changing up your workouts also forces you to be present during your workout. What I mean by that is, you are more aware of what your body is doing. You can’t “zone out” during your workouts. Multiple studies have proven that you have increased benefits from your workouts when you focus on the mind-body connection and the muscles being worked by each exercise. 

Also, tuning in to your body can help you be more aware of injury, illness, and hunger signals. 

Try to focus on each exercise as you progress through the workouts. 

Have fun!

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Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Or set your Gymboss Interval Timer for 10 Rounds of 10/50.  

Repeat 1-3X

1. High Knees
2. Reverse Lunge Step Up (right)
3. High Side Plank Reach Through (right)
4. Reverse Lunge Step Up (left)
5. High Side Plank Reach Through (left)
6. Temple Tap Abs
7. Plank Jumps
8. Squat Jump
9. 1 Leg Hip Thrust (right)
10. 1 Leg Hip Thrust (left

2 thoughts on “Full Body Fitness Makeover

  1. Hayley

    Wow! Short, but intense. So, any input on cross-training in those last 2 weeks leading up to a shorter road race. My 5k is next Saturday, and it is a goal race in which I want to maximize performance from my training. I have lots of plans/help in how to prep in regards to my runs, but what about my strength/HITT style workout that I do from your site? Are there specific types or amounts you would advise in the last 2 weeks so that I am strong and ready but not sore and burnt out at the starting line? Thanks for any input!

    • benderfitness

      Pay attention to your effort. If you already did a hard run you don’t want to do a super hard HIIT workout, because it will wear you down. I would definitely incorporate some core workouts, but again, just pay attention to how you feel/your level of effort.

      I would skip weights the week of the race. All of your workouts should be shorter and easier. Also, don’t over stretch before the race.

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