Getting out of my comfort zone is something I can do with my friend Kris, of The Heart and Humor of Being Human (@Krazy_Kris). She and I have swapped workouts several times because it’s so much fun to try each other’s different style of working out… she’s into cross fit; I’m into weight lifting of course.
When we had the opportunity to work out together in real life, I decided to create a workout that would challenge us both in new ways: a full-body routine that includes lots of core stabilization along with weight lifting.
Kris warmed us up with dynamic stretches. This kind of stretch takes the joints through the full range of motion in preparation of activity.
Scorpion. Ten reps each side.
Cross-over leg swings. Ten reps each leg in front, back, and side. This gal is swingin’ it pretty fast; you can slow it down a bit.
Medicine ball chop and lift. Ten reps each side.
A note about time: You can make this workout shorter by cutting the sets down to two. If you love lifting, are experienced, and have the time, do 3-4 sets!
- Kettle bell one-arm snatch. 8-12 reps per side, 3-4 sets. This exercise should involve a bit of power. We were not swinging the kettle bell between our legs, but in the future I’ll do it this way to involve the glutes more. It hits the shoulders but is also great for the lumbar/pelvic/hip complex.
- Stability ball single-arm dumbbell chest press. 8-12 reps per side, 3-4 sets. It’s a no-frills video but it gets the point across… do slow down the tempo, though. Keep your body up in a straight line.
- Iron cross. 8-12 reps, 3-4 sets. This was on my list to perform but we actually forgot to do it! It’s an awesome burn for the shoulders.
- Prone stability ball dumbbell row. 8-12 reps, 3-4 sets. Prone = laying face down on the ball. It’s challenging and helps improve your posture.
- Prone stability ball triceps extension. 8-12 reps, 3-4 sets. Keep your head in line with your spine.
- Chin ups/Pull ups (optional). We threw these in because I really wanted to see Kris do unassisted pull ups. She did, and I was duly impressed. I did nearly one… my chin didn’t *quite* make it over the bar. Kris assisted me on the rest by holding my legs. Then we did some chin ups for good measure.
- Ball squat curl to press. 8-12 reps, 3-4 sets. This full-body exercise is great for those who can’t do regular squats because of knee issues.
- Reverse lunge to balance. 8-12 reps, 3-4 sets. If you use dumbbells, you will do fewer repetitions. This video shows a front lunge, but for best gluteal activation do reverse lunges (stepping behind you).
- Single-leg drag curls. 8-12 reps, 3-4 sets. Do this standing on one leg for extra core work. The leg that’s up will only be a few inches above the floor, directly next to the stance leg.
Cool down with foam rolling and/or static stretches for 5-10 minutes.
That’s it – hope you enjoy and tweak as you like!