So many of you have done my Sample Workout Week exercises and asked for more, so starting today I’ll be posting a weekly workout. Today’s workout focuses on the whole body, with extended time spent on legs, back, and arms. Moving forward, weekly I will share another workout focused on either a core muscle group or groups of muscles. As always, please make sure you have your doctor’s approval before starting any exercise program.

I love a good full-body workout because it allows me to be efficient with my time and leverage what I have at home (I don’t exercise in a gym) to build muscle. Major muscle groups working together in compound exercises (think lunges or squats) require more energy to coordinate. As a result, you burn more calories. Additionally, with a full-body workout, you aren’t targeting just one group of muscles with your workout. As a result, even if you do a targeted workout later in the week, other muscles are still being worked and building strength.

The equipment I use at home includes three different sets of dumbells (different weights), a kettlebell, a Bosu ball, a small pilates ball, and bands. Honestly, you don’t even need all of this and in the videos below, you will see the only thing I routinely use are either dumbells or a kettlebell. If you don’t have these, improvise! You can use a milk jug, water bottles, books, or canned goods. You will get just as good of a workout without the big upfront investment.

For my full-body exercises, I do three sets of 15 for each exercise. This should take about 35 minutes total to do and I generally workout first thing in the morning.

Squats

1. Step 1: Stand straight with feet hip-width apart. ...

2. Step 2: Tighten your stomach muscles. ...

3. Step 3: Lower down, as if sitting in an invisible chair. ...

4. Step 4: Straighten your legs to lift back up. ...

5. Step 5: Repeat the movement.

Plie Squats

1. Stand with your feet wider than shoulder-width apart, arms at your sides, and point your toes out at an angle. 

2. Squat down, bending your knees until your thighs are parallel with the ground.

3. As you lower your body, raise your arms above your head.

4. Pause, then straighten your legs and return your arms to your sides.

Heel Lifts

1. Don’t arch your back

2. Stand with both feet flat on the floor, shoulder-width apart.

3. If you need support, steady yourself with your hand on a ledge, wall, or table.

4. Raise both heels so you're standing on your toes.

5. Hold for 5 seconds. Slowly lower your heels to the floor.

Bulgarian Split Squats

1. Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench.

2. Your leading leg should be half a metre or so in front of bench.

3. Lower until your front thigh is almost horizontal, keeping your knee in line with your foot.

Bent Over Butterfly

1. Hold dumbbells in each hand, stand with knees slightly bent.

2. Keeping your back flat, bend forward at the hip joint.

3. Exhale and lift both arms out to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together.

4. With control, lower the dumbbells back toward the ground.

Single Arm Pull

1. Lean back and walk feet forward at hip-distance apart.

2. Right arm extended out in front of you, left arm is bent, elbow drawn back at shoulder height.

3. Maintain square hips and shoulders, pull yourself to forward, right elbow close to your body, left arm reaches forward.

4. Return to start position, under control.

Bicep Curl

1. Stand holding a dumbbell in each hand with your arms hanging by your sides. Ensure your elbows are close to your torso and your palms facing forward.

2. Keeping your upper arms stationary, exhale as you curl the weights up to shoulder level while contracting your biceps.

Tricep Curl

1. With feet shoulder-width apart and core tight, hold a dumbbell with both hands.

2. Lift the dumbbell until your arms are fully extended with palms facing the roof and elbows pointing forward. ...

3. Bending at the elbows and squeezing your triceps, slowly lower the dumbbell behind your head.

Cool Down

60-second plank (x3), 60 seconds of Mountain Climbers, 60 seconds Wall Sit