Full Body Fitness Work-Out


Intermediate Level of Difficulty (45 minute workout)

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

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Warmup

Perform this warmup before begining your workout.

Picture of a male doing Stationary Bike Exercise

Stationary Bike

The stationary bike is used for recovery and cardio intervals.

Do this for 10 minutes
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Dumbbell Squat Exercise

Dumbbell Squat

The dumbbell squat is a lower body exercise that targets the gluts and quads.

Do 12-15 reps
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Picture of a female doing Seated Lat Pull Down Exercise

Seated Lat Pull Down

The seated lat pull down is an isolation exercise that trains the muscles in the mid back.

Do 12-15 reps
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Picture of a male doing Stability Ball Fly  Exercise

Stability Ball Fly

The stability ball fly is an excellent chest exercise that isolates the pectoral muscles.

Do 12-15 reps
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Picture of a male doing Stability Ball Seated Bicep Curl Exercise

Stability Ball Seated Bicep Curl

The seated bicep curl exercise uses the stability ball to make it slightly more challenging.

Do 12-15 reps
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Picture of a female doing Side Crunches with Stability Ball Exercise

Side Crunches with Stability Ball

The stability ball side crunch is a beginner exercise that reallly isolates the obliques. The stability ball keeps your body in the correct posture and helps you to maintain proper form throughout the exercise.

Do 15 reps on each side
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Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a male doing Running On Treadmill Exercise

Running On Treadmill

Running on the treadmill is a great option for interval training.

Do this for 2 minutes
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Stability Ball Shoulder Press Exercise

Stability Ball Shoulder Press

This is an excellent upper body exercise for overall shoulder strength and stability. This shoulder exercise also helps train balance and coordination by incorporating the stability ball into the exercise.

Do 12-15 reps
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Picture of a male doing Tricep Extensions w/ Cable Machine Exercise

Tricep Extensions w/ Cable Machine

The tricep extension on the cable machine is a beginner exercise that targets and isolates the tricep muscle. This exercise is suitable for any fitness level.

Do 12-15 reps on each side
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Picture of a female doing Stability Ball Hamstring Curls Exercise

Stability Ball Hamstring Curls

This hamstring curl exercise uses the stability ball. Hamstring curls improve balance and stability.

Do 15 reps
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Picture of a male doing Ab Crunch w/ Stability Ball Exercise

Ab Crunch w/ Stability Ball

The ab crunch with stability ball is a challenging core exercise that targets the abs. This exercise is suitable for all fitness levels.

Do 15-20 reps
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Picture of a female doing Deadbugs w/ Stability Ball Exercise

Deadbugs w/ Stability Ball

Deadbugs with the stability ball is a core exercise that works the upper and lower abs at the same time. This exercise uses the stability ball to ensure correct form throughout.

Do 10 reps on each side
LEARN EXERCISE

Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a male doing Running On Treadmill Exercise

Running On Treadmill

Running on the treadmill is a great option for interval training.

Do this for 2 minutes
LEARN EXERCISE