A Month of Full-Body Workouts

Goals: Mobility, Strength, Leanness

The Overview Monday Week 1 Workout A Week 2 Workout B Week 3 Workout A Week 4 Workout B

Tuesday Rest Rest Rest Rest

Wednesday Thursday Workout B Rest Workout A Rest Workout B Rest Workout A Rest

Friday Workout A Workout B Workout A Workout B

Saturday Rest Rest Rest Rest

Sunday Rest Rest Rest Rest

Each week, increase weight OR choose a more demanding exercise.

Workout A
Category/exercise
Core

Sets/reps
2 x 30 seconds 2 x 10

Workout 1

Workout 2

Workout 3

Workout 4

Stability: Basic
plank

Dynamic stability:
Plank w/pull Power

Lower body: Box

jump Strength

2x5

1 a. Squat: Goblet
squat

2 x 15 2 x 15 on each arm 2 x 15 on each leg 2 x 15 5 10 minutes

1 b. Pull: Bent-over
one-arm row

2 a. Single-leg:
Step up

2 b. Push: Push-up
Metabolic

Do 1a; rest to catch breath. Do 1b; rest. Repeat until youve completed all your sets of both exercises. Then move to 2a and 2b. You can change exercises (Google single-leg exercises, and a bunch of alternatives will come up), but you must do each category: all core, power, and all strength (squat, pull, single-leg, and push) for each A workout. Metabolic: Do intervals, such as 30 seconds work then 30 seconds rest. Choose jumping rope, KB swings, sprinting uphill, pop squats, shadow boxing, box jumps, or anything you want. The 5 10 minutes includes your rest time.

Workout B
Category/exercise
Core

Sets/reps
2 x 30 seconds 2 x 10

Workout 1

Workout 2

Workout 3

Workout 4

Stability: Side plank Dynamic stability:

Side plank w/pull Power

Upper body:
Elevated explosive push-up Strength 1 a. Hinge: Dead lift 1 b. Push: Push-up

2x58

2 x 15 2 x 15 2 x 15 on each leg 2 x 15

2 a. Lunge: Split
squat

2 b. Pull: Standing
cable row Metabolic

10 minutes Do 1a; rest to catch breath. Do 1b; rest. Repeat until youve completed all your sets of both exercises. Then move to 2a and 2b. You can change exercises (Google hinge exercises, and a bunch of alternatives will come up), but you must do each category: all core, power, and all strength (hinge, push, lunge, pull,) for each B workout. Metabolic: Do intervals, such as 30 seconds work then 30 seconds rest. Choose jumping rope, KB swings, sprinting uphill, pop squats, shadow boxing, box jumps, or anything you want. The 10 minutes includes your rest time.