Friends, we’ve made it to WEEK 3 of this March Madness series! Can you believe it?!!! The time has flown by fast, and I hope that it’s not only been rewarding but also challenging for you. I’m back this week with four new exercises for your next full body workout routine.
Now, if you’re just tuning in to this series, don’t worry about missing the first two weeks. Simply bookmark these posts: WEEK 1 and WEEK 2, then do those workouts later. You can jump in and join the challenge now. But please be sure to sign-up to receive my emails, which will include wellness tips on Friday and workouts on Monday during the March Madness Challenge. Just click the button below to sign-up!
All of the workouts during the challenge followed a similar theme. Each week, we’ve focused on our abs, upper body, lower body, and cardio. That won’t change for this week’s full body workout routine. It will be a 10 minute workout as well, but please allow time for some warm up exercises and cool down stretches.
Before You Get Started on Your Full Body Workout Routine
For your safety, please have adequate space to move around in all directions. You’ll be moving laterally and (possibly) swinging your arms, so make sure there are no obstacles around you.
Next, give yourself a couple of minutes to do some warm up exercises. I always recommend pre-workout warm up stretches because they will help to lubricate your joints, raise your heart rate, and prepare your mind for the workout. You can use this VIDEO as a guide for your warm up before workout session.
Regarding your equipment, here’s what you’ll need this week:
- weights are optional (3-10 lbs)
- a mat
- a towel
- water
- a timer (on your phone or watch) to use for your work/rest intervals
Don’t panic if you don’t have all of the equipment. Here’s why: it’s always optional to use the weights. But if you want to buy any or all of the recommended equipment before you do the workout, just check out my list of favorite fitness equipment HERE.
Can’t view the video? Click HERE!
This Week’s Full Body Workout Routine
Exercise 1: Glute Bridges
Targeted Muscles: Glutes, hamstrings, core, triceps
Modification: No weights, or place the weights on your hips
Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
Form Tips: Lie on your back with your feet planted about hips distance apart. Weights are in hand and arms are long over your shoulders. Raise your hips to your highest bridge and push your weight into your heels. Tuck your tailbone under for a neutral spine. You should have a long line from your knees to your shoulders. Lower your hips to hover the mat, then lift them to your highest bridge. Every time you go back to your highest bridge, squeeze your glutes. Add a scull crusher by bending your elbows to a 90° bend when you lower your hips. Extend through the elbows as you lift your hips.
Exercise 2: Deadlift + Bicep Curls
Targeted Muscles: Glutes, hamstrings, core, hips, biceps
Modification: Kickstand your leg (instead of lifting the leg), no weights
Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
Form Tips: Stand tall, then press your weight into your right foot and have a slight bend in the right knee. Hold a light dumbbell in each hand and start with your arms long in front of your thighs. Hinge forward from the hips and maintain a long spine as you slide the weights down your right leg. Lift the left leg behind you as you hinge, and keep your hip bones pointed towards the floor. Come back to your starting position, bring your elbows by your sides, then do 1 bicep curl (you can make this a hammer curl or regular bicep curl). Repeat on the same leg (switch the working leg when you do the second set). Progression option: use heavier weights.
Exercise 3: Mountain Climbers
Targeted Muscles: Upper body, lower body, core
Modification: Go slower
Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
Form Tips: Start in a high plank position with your wrists underneath your shoulders and hips in line with your shoulders. Bring the right knee into the chest, then replace the foot. Bring the left knee into the chest, then replace the foot. Continue alternating the knee drives. You can choose a moderate pace, or go faster to raise your heart rate. Progression options: bring the knee towards the opposite shoulder, or bring the knee towards the same shoulder.
Exercise 4: Typewriter Taps
Targeted Muscles: Legs, core, and your heart!
Modification: Stay in place, or go slower
Interval: Work for 60 seconds at 80% effort, then rest for 60 seconds
Form Tips: Start at one end of your mat with your hands behind your head and shoulders over your hips. Travel laterally down the mat by tapping your toes on the edge of the mat. When you get to the end of the mat, go back in the other direction. You can choose a moderate pace, or go faster to really raise your heart rate. Progression option: raise your arms up toward the sky.
Post Workout Stretches
Please don’t forget to stretch and cool down after your workout! I can’t emphasize how important this is. Cool down stretches help to prevent injury, build flexibility, and facilitate the recovery of your heart to its normal steady state. Don’t know where to start? I’ve got you covered! Check out this video for some of my favorite post workout stretches. Simply click HERE.
Next Steps for This Week’s Full Body Workout Routine
Hold yourself accountable by scheduling every workout on your calendar. Treat these workout days as you would treat a meeting with your boss–show up on time, and don’t cancel them. Ideally, you should plan a rest day in between each workout day. On your workout day, do some warm up stretches for 2-3 minutes, then do the four exercises. Repeat the four exercises once to complete 1 round. Switch the working leg for Exercise 2 during the second set. You can repeat the workout several times for a longer workout, but take a 1 minute break between each round. After you workout, take 1-2 minutes to do your post workout stretches.
On workout day 2 or 3, you can spice things up a bit by:
- doing the full exercise instead of the modification
- going faster (but keep good form!)
- extending your workout by doing more rounds
- reversing the order of the exercises
That’s all for this week’s full body workout routine, friends. Be on the lookout for this week’s wellness tip, which will drop via email on Friday. If you haven’t signed up to receive my emails, simply click the button below so you don’t miss a thing!
As always, stay committed, have fun, and I’ll talk to you soon!
Mrs. Traylor is a Fitness Instructor, NASM Certified Personal Trainer & Nutrition Coach, AFPA Certified Prenatal and Postnatal Fitness Specialist, wife, and momma who provides actionable advice for positive lifestyle changes with fitness, nutrition, and wellness. Read about Wendy’s inspiring entrepreneurial journey, and subscribe to Wendy’s newsletter here!
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