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Boost your fitness with this full body workout

Get sweaty with this new year workout, ideal for exercising all the major muscle groups.

This workout is all about learning how to use your own body weight for a killer full body workout, including all your favs – crunches, push ups, and of course, squats. At Fernwood, we love the squat rack and leg press, but we equally enjoy workouts that involve using the strength and resistance of our own body.

If you have taken some time away from training over the holidays, remember to ease back into your workouts slowly, taking care to listen to your body and stopping to rest whenever you need it to avoid injury and burnout.

Always remember to warm up your body before you start a workout, and cool down at the end. Both the warm up and cool down should be at least 5 minutes each. If you’re not sure what exercises and stretches are best, chat to a Fernwood trainer in club.

We always recommend working with a personal trainer when switching up your workout, returning to training after an injury, increasing weights or intensity of your workouts, and for best practice advice on correct form, technique and posture

Circuit 1

3 sets

  1. 10 push-ups (on your knees is fine, and you can use a wall or a bench if you are unable to do push-ups on the floor)
  2. 10 crunches
  3. 10 squats
  4. 10 star jumps (half star jumps for a lower impact option)

Quick rest break

Circuit 2

3 sets

  1. 10 bridges
  2. 10 bicycle crunches
  3. 10 tricep dips
  4. 20 high knees on the spot (a march could be a low impact option)

Quick rest break

Circuit 3

3 sets

  1. 10 goblet squats
  2. 10 shoulder taps in plank position (try to keep the body as still as possible)
  3. 20 air punches
  4. 10 step ups on each leg

Rest, stretch and cool down!


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