This Thriving Thursday I discuss ways that I have moved for the week. To look at last week’s Thriving Thursday CLICK HERE. Today I share with you two different full body workouts that I did. One is a workout that can be done anywhere. All you need is the gumption to actually do it. The other is if you have a gym somewhere that has the proper equipment– not a lot of equipment but just a few basic things.

Full Body Workout #1

Full Body Workout 1

Last weekend my brother sent this to me. He said it was a good workout and something that he had been doing. I always like hearing what other people are doing. I like this workout for a few reasons:

  • Simplicity and No Equipment– I completed this workout on the area rug in my living room. It can be done anywhere which makes it nice with vacation and other traveling coming up.
  • Increases Heart Rate-From the get-go, your heart rate increases and it stays that way for the duration. I might add that the exercises are staggered, so that some are more intense than others which allows a person to catch his breath throughout. On some of the more difficult exercises, I split them into sets. The workout is still quite effective, even if you have to do this as a modification.
  • Quick and Efficient-My brother said according to his Apple watch the routine showed him burning 300 calories. This could easily be done twice a day and could make a considerable difference in weight loss. It took me roughly 20 minutes to complete it. Someone in tip-top shape could probably do it in 15 minutes.

Full Body Workout #2

For the second of two full body workouts for the week, Leah and I went to the exercise class at the local college.  Below I list what we did. This was an extremely difficult workout. Each exercise was done for a minute for as many reps as we could do.

The first five exercises I did with a 45 pound weight plate. This could also be done with dumbbells if you prefer. The videos shown below are with dumbbells and some with weight plates but we did the weight plate for simplicity.

1. Standing Skullcrusher

2. Standing Front Shoulder Press

3. Bent Over Row

4. Oblique Twist into Should Press– Note: We did more of an upward motion and raised it to the opposite shoulder. For example, if we started at the left hip, twist and lift above the right shoulder. Do one side for 30 seconds and the other side for 30 seconds.

5. Standing Curls w/ Plate

6. Medicine Ball Toss with a Partner–Note: Both people will be doing the same twisting movement into a toss. If you don’t have a partner twist and throw it against the wall.

7. Kettle Bell Front Swing–Note:  We alternated hands on each swing and did a light weight since it was for a minute. We also brought it up a little higher than the guy in the video below.

8. Next was the front isolation–I held two ten pound weight plates, one in each hand, arms extended straight out in front of me for one minute. So painful!!!

9. Medicine Ball Slams

10. To finish, we did an ab exercise of our choosing.

We did 2 rounds of what is listed above. Each exercise was for a minute as hard as we could go. Reminder: As stated earlier, the first five exercises I did with a 45 pound plate for simplicity.

Once we were finished with this, we got on the spin bike and did 30 second blasts pedaling as hard as we could and 30 seconds of rest at a slow pace for three sets. Then we did 30 second blasts pedaling as hard as we could followed and one minute of rest at a slow pace.

We cooled down by walking a few laps around the track.

Since I have become more motivated to move, I have been looking for something that will give me some equipment at home but is also very minimal, a portable workout station, and something that I can travel with if I need to. This product was intriguing to me and something that I may end up buying. Has anyone else used this? Please leave a comment down below if you have any experience with it. It seems like it is something that would come in handy. CLICK HERE to take a look.

Conclusion

I have had a pretty good week with these two full body workouts, as far as breaking sweat goes. My diet is still a work in progress. I weighed in at 230 lbs last night which is motivation to continue moving. I plan to start back with the No S Diet protocol. CLICK HERE to read about it. I also plan to couple the No S Diet with an intermittent fasting approach. This seems to fit my busy lifestyle best.  More to come on that next week. Take Care.