Full Body Blast Gym Workout: 1 of 5

Hi, I am Amanda, personal trainer and founder of Rise As We.

Over the next 10 weeks I will be providing you with full body workouts, alternating between gym and home workouts. Week 1, 3, 5, 7, and 9 will be gym workouts & week 2, 4, 6, 8, and 10 will be the at home version of those same workouts!

Your gym will need to have dumbbells, barbells, kettle-bells, and a cable machine. At home you will just need a set of dumbbells and mini bands!

Each workout has 3 blocks: strength, accessory, and finisher. Full workouts will take you about 45 minutes, but feel free to pick and choose just one block if you are short on time!

If you have only got 15-20 minutes I’d recommend the following combination: warm-up + accessory if your goal is to gain strength OR warm-up + finisher if you are looking to get sweaty.


1-3 minutes cardio

2-3 rounds.

10 Jumping Jacks

10 Body Weight Squats

10 Leg Swings

5 Inchworms


4 rounds, 10 reps each.

10 Squats

10 Bent Over Rows


4-5 rounds, 8-12 reps each.

Reverse Flies

Bicep Curls

Shrug + High Pulls

Dumbbell Walking Lunges


10 minutes, AMRAP (as many rounds as possible).

10 Step Ups

10 Kettle-bell Swings

10 Sit Ups

10 Plank Knee Tucks


5 rounds.

30 second sprint, 30 second rest on a cardio machine of choice

***For more workouts like these and a full fitness and mindfulness program visit Amanda @ www.riseaswe.com

You should consult a physician and/or health care professional before engaging in this or any other fitness program. All workouts are completely voluntary and done at your own risk.

All health and wellness information given on this website is for educational purposes only and opinions are expressed at the liberty of each contributor.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you experience a medical emergency while participating call your health care professional or 911 (USA) immediately.