Need some inspiration for a full-body workout? Myprotein ambassador @dr_brittani is giving us a simple full-body burn that you can perform in the gym or right from home.
The routine uses four compound moves that'll get all of your major muscle groups working. You can perform these exercises as a full workout or use them for a circuit, but for either, Dr. Brittani advises limiting your rest to no more than 45 seconds between reps and 1 minute 30 seconds between each set/exercise. Perform 4 sets for the full workout.
Let's check it out:
For this routine, you'll need a barbell, some free weights, and a step platform.
1. Elevated Stiff Leg Deadlift Clean into Front Squat: 12 repsThe deadlift clean into a front squat is a great move for working multiple muscle groups. Brittani gets the elevation for this exercise using a step platform.
- Start by stepping onto your platform or box and performing a stiff leg deadlift.
- Then, extend your hips, knees, and ankles (triple extension) to gain momentum on the barbell.
- As you lift your barbell, shrug your shoulders and then quickly pull yourself under the bar, catching it in the front rack position.
- Finally, after your transition, do a squat and come back up to starting position.
The deadlift will primarily work your hamstrings, glutes, and lower back, the clean movement (transition into front rack) will engage your upper back, delts, and biceps, and the squat will get your quads, glutes, hamstrings, and core involved.
2. Jump Squat Series: 10 reps- Start by squatting on the step platform on your toes and jump off while holding the barbell on your shoulders as you jump and landing in a squat position on the floor with the platform centred between your legs.
- From here jump up again onto the platform and repeat.
This move will mainly work your quads, glutes, and calves, while also engaging the core for balance.
3. Step Up with Knee Lift Step Down into B-Stance Stiff Leg Deadlift: 10 reps each leg- Step one foot up onto the platform and lift your opposite knee.
- Step down onto the floor into B-stance
- Do a stiff leg deadlift and repeat.
The first portion of this move will work your quads, glutes, and hamstrings, while the second half will focus on just the hamstrings and glutes.
You'll also be using your core throughout to stabilize yourself.
4. Deficit Reverse Lunge into Kickback: 10 reps each leg- Begin with both feet on the stepping platform and a dumbbell resting on your shoulders.
- Reverse lunge onto the floor with one foot remaining on the platform.
- Step your other foot back onto the platform, and then perform a kickback with that same leg. Repeat.
The reverse lunge will work your quads, glutes, and hamstrings, with an increased range of motion coming from the stepping platform. The kickback will mainly work your glutes.
Take Home Message
Whenever you're feeling like you need a full-body workout, try these four classic moves for a solid routine that'll make you feel the burn all around. You got this.
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A Rutgers University Honors graduate, Jamie grew up on the Jersey shore and double majored in Comparative Literature and Anthropology in college. Jamie is an experienced writer in the health and wellness, biotech, and eCommerce fields. She loves writing with a purpose and has even written for the Department of Justice.
Jamie became drawn to exercise during her time in university and began to notice the physical and mental benefits of moving your body daily. Today, Jamie enjoys Pilates, light weight training, and going on long walks in nature daily.
Jamie is also passionate about eating right and prioritizing gut health and immunity. She is always trying the next innovation in health and wellness. When she’s not writing articles, Jamie enjoys reading, playing guitar, and finding dogs to play with.
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