Full Body with a Slight Chance of Core

For all of my full body fans that have either plateaued or fallen asleep doing your old boring workout, search no further. Please plan accordingly; you will need about 30 minutes after the workout to gather yourself so that you won’t topple over like the Titanic on your way to the showers. This one targets the core a lot, and some of the exercises are for the slightly advanced gym rat.

Exercise Rep range
Modified Pullups [1] 25
Sumo Squat 25
Ab Rollers superset with Plank 15 reps – 1min & two sets
Weighted Crunches [2] 50
Core Ball Wall throws [3] 3 sets – 50, 30, 20 (dropset)
Super Burpee  30
Hanging knee raises 25
Push up-row-extension 15 each arm
Ladder push-ups  20 each way
Super Clean 30
Barbell Oblique Twists 50
Core Ball Pushup 50
Wall Sit 1 minute, x3 sets

[1]I prefer you attach gymnastic rings and pull yourself up to those (increase the depth and also causes you to stabilize yourself using your core) but using a flat barbell will suffice.

[2]Set yourself up on a cable machine with the rope attachment, or the actual ab machine, and pull the weight from behind your head and curl your body to your hip; alternating hips each time.

[3]Balance yourself on a core ball by kneeling on it, sitting erect and perpendicular to the ground. Take a light-moderate weighted medicine ball, one that will bounce off the wall, and throw at said wall at your own pace.

Happy lifting!

Nick

About Nick

Nick Levato has been involved with the fitness community for over 8 years. Not only is he a Certified Personal Trainer but, has also been trained in martial arts. Nick has overseen the training of many individuals spanning all ages and fitness goals; and experimented most diets; for competitions, cutting, vegetarian, and general diets to coincide with weight training at the time. In addition to training on an individual level, Nick has also taught many group classes. He takes pride in pushing himself to his limits in the gym and in his everyday life.

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