How to Get a Full Body Workout
I'm actually going to be a little more specific in the case of this routine. The body is going to be worked without the use of any conventional weight lifting equipment. That means no dumbells, no barbells, no weight plates and no fancy machines. This entire workout is done with everyday household items. One of those household items just so happens to be the body itself. These are all the ingredients you need if you are a stay at home mom, a frequent traveler or if you just don't have the money for a gym membership. So get out the weapons and let's get to work.
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Instructions
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Dig out your tools. These are actually now going to be your workout utensils. Fill three, 1-gallon water jugs with water. Fill one only half way. The two full ones weigh about 8 pounds a piece and the half full one of course weighs about 4. Grab yourself a large towel, a small towel and two thick books. Make sure they are hard cover and are not very slippery.
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Let's start with a nice warmup. This is going to be a circuit. You do burpee/runners. Here is how you execute the exercise. From a standing position, bend over touch the floor, and kick your legs behind you in one fluid motion. You are now in a plank position. From here, quickly shift your feet back and forth as if you are running in place. Do ten of these then hop your legs back forward in between your hands and stand up. Touch your hips with your hands then extend your arms above your head like you are signaling a touchdown. Repeat this whole sequence 5 times. That is one set. Do 3 sets separated by 1-minute breaks.
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Now work the legs by grabbing your water jug. Try the full one first. If it is too heavy grab the lighter one. The exercise is Hindu Squats. Stand with your feet about shoulder width apart with the jug in front of you tucked into your chest. Slowly lower into a squat and extend your arms straight out in front of you. Stand back up and tuck the jug back into your chest. Perform 3 sets of 12 reps.
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Do some laundry. This exercise is called Washing Machines. Stand in a split stance then go into a lunge. Holding the water jug on the outside hip of the front leg, jump in the air and exchange your foot position while simultaneously swinging the jug to the outside of the other hip. Then go back and forth in a smooth, controlled motion 12 times total. Perform 3 sets. You are basically doing leaping lunges with a twist.
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Now that we've done them in place, let's do them in motion. The exercise is a walking lunge with side rotation. Lunges are one of those exercises that I love and hate at the same time because they're so tough but yet so effective.Hold the jug against your chest and start lunging forward. Every time you go into your lunge, extend your arms straight out in front of you then rotate to the opposite side of your front foot. Tuck the jug back into your chest when you transition from step to step. Take 12 steps, then turn around and take 12 more back to your starting position.
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Drop the weapon. Now it's time to use some good old-fashioned body weight. It is done in a series and here's what it looks like:1. Plank, pushup/T-stand left, pushup, T-stand right, pushup, crabwalk right, pushup/crabwalk left, pushup. Down dog. Rest.2. Plank, pushup/T-stand left, pushup, T-stand right, pushup, crabwalk right, pushup, crabwalk left, pushup. T- stand left, pushup, T-stand right, pushup, Down dog. Plank. Chaturanga. Quick rest.3. Down Dog, Plank, Pushup, T-stand left, pushup, T-stand right, pushup, crabwalk right, pushup, crabwalk left, pushup, down dog, plank, pushup, T-stand left, pushup, T-stand right, pushup, crabwalk right, pushup, crabwalk left, pushup, down dog/plank/Chaturanga. Rest.When you are doing your crabwalks, go about 5 feet each way. This whole step is done in a slow and controlled motion. There's no need to rush.
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Lastly, do Slide Skaters. This exercise needs to be executed on a slippery floor, such as hardwood or linoleum. Get your small towel and place it in front of you. Take your large towel, thread it through 1 jug and swing it around your shoulders so it is resting comfortably on your upper back and you are holding both ends of the towel by your chest. Place one foot on the towel and slide to the right, then slide back, then slide backwards, then bring your foot back to neutral. Step off and exchange feet. Repeat the same sequence. Do 3 sets of 10 reps. This exercise targets basically everything from the hamstrings to the quads.
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Tips & Warnings
When you're doing squats, make sure to keep your knee in line with your ankle when lowering.
When doing the walking lunges, whenever you finish rotating, tuck the jug back into your chest.
When doing the Slide Skaters, if you need more resistance, thread another jug through the towel.
In doing the Slide Skaters, don't allow your knee to go outside your ankle when you side laterally. This will put too much pressure on the knee joint.
