Full Body Workout

INSTRUCTIONS

This program was designed so you can easily complete it in the Glenhaven Clubhouse gym.

  • Start with 5-10 minutes warm-up following one of the videos below or using cardio machine of choice

  • For each exercise do 1 warm-up set 8-15 reps with light weight, then 2–3 working sets 8-15 reps (for unilateral movements count 8-15 reps per side) with a moderate to challenging weight. Rest 30-120 seconds between sets, take more rest if the weight feels challenging or you need extra recovery.

  • To wrap up, do at least 10 minutes on cardio machine of choice & Stretch for at least 5 minutes after

Warm Up

Follow along one of the videos below:

Exercise 1: Squat Variation of choice

Select one of the variations below:

Sit to stand/Chair Squat

Dumbbell Squat

Single leg Advanced Only

Exercise 2: Row

Select one of these variations:

TRX

Dumbbell Row

Seated Machine Row

Exercise 3: Bench Press

Select one of these variations:

Incline Bench Dumbbell press

Floor press - recommended for those with shoulder limitations

Exercise 4: Seated Hamstring Curl or Leg Extension

Select one of these variations:

Exercise 5: Shoulder Press (alt. front raise/bicep curl)

Select one of these variations:

For shoulder limitations - stick with a neutral grip (palms face each other) and limit range of motion. If the overhead movement is too much, switch to DB shoulder front raise or bicep curls instead. (Optional: do biceps+one of the shoulder movements)

Shoulder Press

Bicep Curl

Front Raise

Stretch