Weightlifting Transformation Journal
Workout 35: Full Body
Full Body Exercises
1. Bend at the knees.
2. Jump in the air as high as you can!
3. Land softly on your feet.
4. Repeat.
1. Grab a towel or t-shirt, hold it in both hands, and stand in either squat position or upright with feet hip-width apart.
2. Hold the towel overhead with your arms extended, and pull on both sides of the t-shirt or towel as hard as you can, as if you were trying to rip it.
3. As you continue to try to rip the towel or t-shirt, slowly bring your elbows out and back behind your body, squeezing your shoulder blades together.
4. When your hands get as close to your chest as possible, slowly return to the starting position and repeat until the set is complete.
1. Stand upright with your knees slightly bent.
2. Place your hands together in a praying position in front of your chest. Your elbows should be pointing out to your sides and your fingers pointing ahead of you while pushing tightly against each other.
3. Slowly move your hands outward, away from your body, so that your arms fully extend while still positioned together and pushing tightly against each other.
4. To feel this movement to its highest extent, you want to be pushing your hands together as tightly as possible. You can try putting a weighted plate between your hands to increase the difficulty.
5. Bring your wrists back in toward your chest.
1. Start in a push-up position with your hands directly under your shoulders and your body in a straight line from head-to-toe. Lower yourself down to your forearms.
2. Engage your core, glutes, and leg muscles to hold the position, ensuring your hips are neither too high nor too low.
3. Keep your neck aligned with your spine and your gaze towards the floor.
4. Hold the plank for the desired duration, maintaining proper form and breathing rhythm.
1. Lie on your back with your knees bent and feet resting flat on the ground hip-width apart.
2. Place your hands behind your head so that your thumbs are behind your ears.
3. Hold your elbows out to the sides and slightly tilted inward.
4. Slightly tilt your chin down, leaving a few inches of space between your chin and your chest.
5. Gently pull your abdominals inward.
6. Curl up and forward so that your head, neck, and shoulder blades lift off the ground.
7. Hold for a second at the top of the movement and then slowly lower yourself back down.
1. Begin by standing tall with your feet hip-width apart.
2. Raise your right knee up towards your chest, while simultaneously lifting your left arm up towards the ceiling.
3. Lower your right leg and repeat the movement with your left leg, while raising your right arm up towards the ceiling.
4. Continue alternating legs and arms, moving at a quick pace.
1. Stand with your feet shoulder-width apart and toes pointed slightly outwards.
2. Lower your hips down and back as if you were sitting on a chair.
3. Keep your weight in your heels and your chest up as you lower down.
4. Push through your heels to return to the starting position.
1. Stand with your feet shoulder-width apart, and lower yourself into a quarter-squat position, keeping your back straight and your weight in your heels.
2. From the quarter-squat position, explosively jump up as high as you can, extending your arms above your head.
3. Land softly on the balls of your feet, with your knees slightly bent to absorb the impact.
4. Reset yourself in the starting position and repeat the exercise for the desired number of repetitions.