Full Body Workouts

Full Body Blast Gym Workout: 4 of 5

To watch the introduction video to the Full Body Blast Series click here.

WARM UP:

1-3 minutes cardio

2-3 ROUNDS.

10 Jumping Jacks

10 Body Weight Squats

10 Leg Swings

5 Inchworms

STRENGTH:

4 ROUNDS.

8/8 Back Lunges

Max Chin Ups (or 10 Heavy Bicep Curls)

ACCESSORY:

4-5 ROUNDS, 8-12 REPS EACH.

Dumbbell Front Squats

Single Arm Dumbbell Rows

Reverse Flies

V Ups

FINISHER:

10 MINUTE, AMRAP (AS MANY ROUNDS AS POSSIBLE).

10 Medicine Ball Squat & Tosses

10 Medicine Ball Slams

10 Medicine Ball Alternating Push Ups

10 Medicine Ball Plank Knee Tucks

***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.

Full Body Blast Home Workout: 3 of 5

To watch the introduction video to the Full Body Blast Series click here.

WARM UP:

1-3 minutes cardio

2-3 ROUNDS.

10 Jumping Jacks

10 Body Weight Squats

10 Leg Swings

5 Inchworms

STRENGTH:

4 ROUNDS.

5 Overhead Presses

8/8 Side Lunges

ACCESSORY:

4-5 ROUNDS, 8-12 REPS EACH.

High Hold Front Raises

R/L Bulgarian Split Squats

Russian Twists

Banded Side Steps

FINISHER:

1 MINUTE MAX, 1 MINUTE REST: X2 OPTIONAL

Thrusters

Plank

Drop Squats

Overhead Walk

***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.

Full Body Blast Gym Workout: 3 of 5

To watch the introduction video to the Full Body Blast Series click here.

WARM UP:

1-3 minutes cardio

2-3 ROUNDS.

10 Jumping Jacks

10 Body Weight Squats

10 Leg Swings

5 Inchworms

STRENGTH:

4 ROUNDs.

5 Overhead Presses

8/8 Side Lunges

ACCESSORY:

4-5 ROUNDS, 8-12 REPS EACH.

High Hold Front Raises

R/L Bulgarian Split Squats

Russian Twists

Banded Side Steps

FINISHER:

1 minute max, 1 minute rest: x2 Optional

Thrusters

Plank

Wall Balls

Overhead Walk

***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.

Full Body Blast Home Workout: 2 of 5

To watch the introduction video to the Full Body Blast Series click here.

WARM UP:

1-3 minutes cardio

2-3 ROUNDS.

10 Jumping Jacks

10 Body Weight Squats

10 Leg Swings

5 Inchworms

STRENGTH:

4 ROUNDS.

10 - 8 - 6 - 4 Deadlifts

10 Chest Press

ACCESSORY:

4-5 ROUNDS, 8-12 REPS EACH.

Chest Flys

Skull Crushers

R/L Band Chest Press

R/L Band Tricep Pull Downs

FINISHER:

LADDER: 10 - 8 - 6 - 4 - 2

Dumbbell Deadlift/High Pull

Push Ups

V Ups

***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.

Full Body Blast Gym Workout: 2 of 5

To watch the introduction video to the Full Body Blast Series click here.

WARM UP:

1-3 minutes cardio

2-3 ROUNDS.

10 Jumping Jacks

10 Body Weight Squats

10 Leg Swings

5 Inchworms

STRENGTH:

4 ROUNDs.

10 - 8 - 6 - 4 Deadlifts

10 Chest Press

ACCESSORY:

4-5 ROUNDS, 8-12 REPS EACH.

Chest Flys

Skull Crushers

Cable Chest Press

Tricep Pull Downs

FINISHER:

LADDER: 10 - 8 - 6 - 4 - 2

Kettlebell Deadlift/High Pull

Push Ups

V Ups

***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.

Full Body Blast Home Workout: 1 of 5

To watch the introduction video to the Full Body Blast Series click here.

WARM UP:

1-3 minutes cardio

2-3 ROUNDS.

10 Jumping Jacks

10 Body Weight Squats

10 Leg Swings

5 Inchworms

STRENGTH:

4 ROUNDS, 10 REPS EACH.

10 Squats

10 Bent Over Rows

ACCESSORY:

4-5 ROUNDS, 8-12 REPS EACH.

Reverse Flies

Bicep Curls

Shrug + High Pulls

Dumbbell Walking Lunges

FINISHER:

10 MINUTES, AMRAP (AS MANY ROUNDS AS POSSIBLE).

10 Step Ups

10 Dumbbell Swings

10 Sit Ups (Crunches)

10 Plank Knee Tucks (Plank Step Ins)

OPTIONAL ADDITIONAL FINISHER:

5 ROUNDS.

30 second sprint, 30 second rest, High Knees

***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.

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 Iā€™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.

WARM UP:

1-3 minutes cardio

2-3 rounds.

10 Jumping Jacks

10 Body Weight Squats

10 Leg Swings

5 Inchworms

STRENGTH:

4 rounds, 10 reps each.

10 Squats

10 Bent Over Rows

ACCESSORY:

4-5 rounds, 8-12 reps each.

Reverse Flies

Bicep Curls

Shrug + High Pulls

Dumbbell Walking Lunges

FINISHER:

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

10 Step Ups

10 Kettle-bell Swings

10 Sit Ups

10 Plank Knee Tucks

OPTIONAL ADDITIONAL FINISHER:

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.