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Full Body Formula-How To Build Full Body Workout

The document provides instructions for building a full-body workout by choosing one exercise from eight categories: warm up, squat, lunge, hinge, press, pull, overhead press, and core. An example workout is given doing 3-5 sets of 8-12 reps for each exercise. The website then lists specific exercise options with video demonstrations for each category. Legal disclaimers are included at the end.

Uploaded by

Gareth Canulo
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590 views7 pages

Full Body Formula-How To Build Full Body Workout

The document provides instructions for building a full-body workout by choosing one exercise from eight categories: warm up, squat, lunge, hinge, press, pull, overhead press, and core. An example workout is given doing 3-5 sets of 8-12 reps for each exercise. The website then lists specific exercise options with video demonstrations for each category. Legal disclaimers are included at the end.

Uploaded by

Gareth Canulo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • Introduction
  • Workout Structure
  • Warm Up and Squat Exercises
  • Lunge and Hinge Exercises
  • Press and Pull Exercises
  • Overhead Press and Core Finisher
  • Conclusion and Coaching Invitation

[Link].

COM
HOW TO BUILD A
FULL BODY WORKOUT
Choose 1 exercise from each category.
Complete 3-5 sets of 8-12 reps.

EXAMPLE WORKOUT:
Squat: 4 sets - 12 reps
Walking Lunge:4 sets - 12 reps
Good Mornings: 4 sets - 12 reps
Bench Press: 4 sets - 12 reps
Lat Pull Down: 4 sets - 12 reps
Lat Raise: 4 sets - 12 reps
Plank: 3 Burn out sets

Exercise lists WITH VIDEOS are on


the next pages . . .

[Link]
WARM UP SQUAT
Dynamic Stretches: Squat

Walking Goblet Squat


Hamstring
Body Weight
Leg Swings
Squat
Back Slaps
Squat Jump
Arm Circles
Smith Machine
Squat

Dumbbell Squat

Dumbbell Front
Squat

[Link]
LUNGE HINGE
Walking Lunge Kettlebell Swing

Static Lunge Barbell Deadlift

Reverse Lunge Trapbar Deadlift

Slider Lunge Suitcase Deadlift

Single Leg Box Romainian


Squat Deadlift

Reverse Lunge Glute Bridge

Lunge & Reach

Curtsy Lunge

Bulgarian Split
Squat

[Link]
PRESS PULL
Machine Chest Fly Wide grip lat
pull down

Bench Press
Barbell Bent Row

Front/Lat raises
Cable Rope Face
Pulls
Smith Bench Press
Shrugs
Modified Push Up
Dumbbell Upwright
Row
Dips

Bent Over
Reverse Fly

[Link]
OVERHEAD CORE
PRESS FINISHER
Barbell Dead Bug
Overhead Press

Seated Side Plank


dumbbell press

Plank

Dumbbell Incline
Press
Reverse Crunch

Choose 1 exercise from


each of the 8 categories.
Complete 3-5 sets of 8-12 reps
of each.

[Link]
The contents of this book should not be taken as
medical advice. Always consult your physician or
qualified health professional before beginning
any type of diet or exercise plan.

TERMS AND CONDITIONS

[Link]

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