Three-Day Full Body Workout

Day 1:

  • Weighted Squat
  • Bench Press
  • Rows
  • Bicep Curls
  • Triceps Kickbacks
  • Overhead Press
  • Sit-ups with Elevated Feet

Day 2:

  • Calf Raises
  • Alternating Lunges
  • Supine Shoulder Press
  • Hammer Curls
  • Triceps Pullovers
  • Lateral Raises
  • Plank Shoulder Taps

Day 3:

  • Deadlift
  • Plie Squat
  • Pushups
  • Shoulder Curls
  • Overhead Triceps
  • Front Raises
  • Elbow Plank Twists

Instructions:

  • You’re working between 8-12 reps. Choose a weight that you can do at least 8 reps but no more than 12. When 12 reps get easy, move to the next heavier weight and do 8 reps, working your way up.
  • For each exercise, do one set, rest 30-45 seconds, then do a second set. Move on to the next exercise.
  • Track your progress (number of reps and weight size) on paper, in your phone, wherever is convenient. Also, take progress photos so you can see your body changing.
  • Take a rest day between each lifting day. You can still do cardio or other forms of exercise on these rest days.
  • Challenge yourself to lift heavy weights!

DAY 1:

Weighted Squat: Hold the weight at shoulder level. Standing shoulder-width apart, sit back into your heels, dropping the hips and keeping shoulders lifted. Your knees should stay directly over your toes; knees should not bow in or out. 

Bench Press: Lie on your back, ideally on an elevated surface. Knees are bent and feet are flat on the floor. Press your lower back firmly down so there’s no space between your back and the surface. Beginning with weights lifted and arms straight, lower the weights down to chest level, keeping wrists over elbows.

Rows: Standing with feet together and knees bent, tip your upper body forward to parallel to the floor. It’s important to keep your back flat and not rounded. Accomplish this by pulling belly to spine and lifting through the hips. Pull the weights up to torso, keeping elbows in.

Bicep Curls: Stand with feet wide, knees bent and hips tucked under. Keeping elbows close to body, fully extend arms up and down.

Triceps Kickbacks: Standing with feet together and knees bent, tip your upper body forward to parallel to the floor. It’s important to keep your back flat and not rounded. Accomplish this by pulling belly to spine and lifting through the hips. Lift elbows high and extend lower arms. Don’t let elbows drop down.

Overhead Press: Stand with feet wide, knees bent and hips tucked under. Lift the weights, keeping palms facing forward and press weights up and overhead.

 

DAY 2:

Situps with Elevated Feet: Lie down and drop the feet over an elevated surface. Do full sit-ups either with hands behind head (don’t pull on your neck) or arms extended. If you can’t do full situps, do crunches.

Calf Raises: Choose heavy weights and press up on your toes, trying not to let your heels touch down in between.

Alternating Lunges: Hold weights in hands at hips. Begin with shoulders back and abs pulled in. Step back wide and drop the back knee down. Keep upper body straight and shoulders over hips.

Shoulder Press: Lie on your back, ideally on an elevated surface. Knees are bent and feet are flat on the floor. Press your lower back firmly down so there’s no space between your back and the surface. Palms are facing each other and elbows are close to your body. Press up to straight arms.

Hammer Curls: Stand with feet wide, knees bent and hips tucked under. Keeping elbows close to body, fully extend arms up and down with palms facing each other.

Triceps Pullovers: Lie on your back, ideally on an elevated surface. Knees are bent and feet are flat on the floor. Press your lower back firmly down so there’s no space between your back and the surface. Hold one weight in both hands. Drop the weight overhead and then back to the starting position.

Lateral Raises: Stand with feet wide, knees bent and hips tucked under. Keeping shoulders pulled back, lift arms straight to the side to shoulder level.

Plank Shoulder Taps: Get into a tall plank position with hands under shoulders, belly pulled to spine, and hips in line with your body. Focusing on keeping hips still and not twisting side to side, touch each hand to opposite shoulder.

 

DAY 3:

Deadlift: Bend the knees to pick up the bar from the floor. Feet are shoulder-width apart. Pull shoulders back and keeping the back flat, tip forward, lowering the bar to mid-shin. Keep the bar close to the legs.

Plie Squat: Stand in a wide stance with toes pointing out. Hold the weight close to your chest. Keeping the shoulders back and torso straight, drop the hips to knee level, keeping the knees pressed back.

Pushups: Beginning in a flat position, place the hands on either side of the shoulders, pull belly to spine and press up in a straight line. Keep the hips in line with the body.

Shoulder Curls: Stand with feet wide, knees bent and hips tucked under. With arms at shoulder level and palms facing your ears, straighten the arms out and draw back in.

Overhead Triceps: Stand with feet wide, knees bent and hips tucked under. Hold one weight and lift it up and over head. Keeping the elbows close to the head, drop the weight down and then press up to straight arms.

Front Raises: Stand with feet wide, knees bent and hips tucked under. Lift arms straight in front to shoulder level with palms facing down.

Elbow Plank Twists: Get into an elbow plank position with shoulders over elbows, belly pulled to spine and hips in line with the body. Twist into a side elbow plank, taking the feet into a stacked position. Repeat on other side.