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Beginner Full Body Workout Day 2

A perfect mix of strength & flexibility to get strength & range in joints & muscles

  • 45 minutes
  • Beginner
  • Full Body

Interests

Mobility Posture Strength Toning Build muscle

Anatomy

Equipment

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Aerobic Step

Bench

Body weight

Cable Machine

Hip Abductor Machine

Weight Plate

Yoga Mat

Dumbbell

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Exercises

Warm up

Leg Swings Forward & Back in Saggital Plane
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 30
Alternating Arm Swings/Chest Hugs
Beginner
Shoulders
Set Time (s)
1 30
Leg Swings Side to Side in Frontal Plane
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 30

A Superset 1 of 3

Poliquin Step Up Low Step with Heel Raise
Beginner
Quadriceps
Set Reps Weight (kg)
1 20 -
Incline Bench Press with Neutral Grip Dumbbells
Beginner
Chest
Set Reps Weight (kg)
1 15 -

A Superset 2 of 3

Poliquin Step Up Low Step with Heel Raise
Beginner
Quadriceps
Set Reps Weight (kg)
1 20 -
Incline Bench Press with Neutral Grip Dumbbells
Beginner
Chest
Set Reps Weight (kg)
1 15 -

A Superset 3 of 3

Poliquin Step Up Low Step with Heel Raise
Beginner
Quadriceps
Set Reps Weight (kg)
1 20 -
Incline Bench Press with Neutral Grip Dumbbells
Beginner
Chest
Set Reps Weight (kg)
1 15 -

B Superset 1 of 3

Box Squat to Stand with Arms Extended
Beginner
Quadriceps | Hamstrings
Set Reps Weight (kg)
1 15 -
Seated Single Arm Lat Pulldown Neutral Grip on Cable
Beginner
Upper Back
Set Reps Weight (kg)
1 15 -

B Superset 2 of 3

Box Squat to Stand with Arms Extended
Beginner
Quadriceps | Hamstrings
Set Reps Weight (kg)
1 15 -
Seated Single Arm Lat Pulldown Neutral Grip on Cable
Beginner
Upper Back
Set Reps Weight (kg)
1 15 -

B Superset 3 of 3

Box Squat to Stand with Arms Extended
Beginner
Quadriceps | Hamstrings
Set Reps Weight (kg)
1 15 -
Seated Single Arm Lat Pulldown Neutral Grip on Cable
Beginner
Upper Back
Set Reps Weight (kg)
1 15 -

C Superset 1 of 2

Glute Bridge/Bodyweight Hip raise
Beginner
Glutes | Pelvic Floor
Set Reps
1 20
Side Plank Full on Elbow
Intermediate
Full Body
Set Time (s)
1 -
Seated Hip Abduction Resistance Machine
Beginner
Hip Abductors
Set Reps Weight (kg)
1 20 -

C Superset 2 of 2

Glute Bridge/Bodyweight Hip raise
Beginner
Glutes | Pelvic Floor
Set Reps
1 20
Side Plank Full on Elbow
Intermediate
Full Body
Set Time (s)
1 -
Seated Hip Abduction Resistance Machine
Beginner
Hip Abductors
Set Reps Weight (kg)
1 20 -

Created by

Sustain Health & Lifestyle Coaching
Personal trainer

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