Weightlifting Transformation Journal
Workout 55: 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 by lying on your side with your elbow directly under your shoulder and your legs extended.
2. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
3. Hold the position for the desired amount of time, making sure to keep your hips lifted and your body in a straight line.
4. Lower your hips back down to the ground.
5. Repeat the movement on the other side.
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. Start by lying on your side with your elbow directly under your shoulder and your legs extended.
2. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
3. Hold the position for the desired amount of time, making sure to keep your hips lifted and your body in a straight line.
4. Lower your hips back down to the ground.
5. Repeat the movement on the other side.