Be Well Workout of the Week: Killer Full-Body Workout in Just 8 Moves



For this week’s workout, you have four pairs of exercises to work with. You’re going to complete 10 reps of each exercise, and four rounds of each pair before moving on to the next pair. Easy enough, right?

This workout can be done using a TRX suspension trainer or a combination of resistance bands, weights, and/or a physioball. The world is your workout oyster. Happy sweating!

Be Well Workout of the Week: Killer Full-Body Workout in Just 8 Moves

Pair #1: 10 reps x 4 rounds
Lunge rows
Clean and presses

Pair #2: 10 reps x 4 rounds
Hamstring curls
Atomic abs

Pair #3: 10 reps x 4 rounds
Bicep curls
Single-leg squats (10 on each side)

Pair #4: 10 reps x 4 rounds
Tricep extensions
Lateral lunge

Explanation of exercises: 

Lunge row: Standing with your left leg forward in a lunge and left forearm on thigh, row a weight with your right arm like you’re starting lawn mower. Switch to opposite side lunge for left arm.

Clean and press: Holding a dumbbell in each hand with an overhand grip, stand upright with arms resting at your sides. Bend your knees slightly and, as you rise, pull the dumbbells directly up toward your shoulders, with your forearms facing outward. Pause. Bend your knees slightly again and raise the dumbbells straight above your head until your arms are fully extended. Return to the starting position and repeat.

Hamstring curls on the physioball: Lying on your back, place heels onto top of the ball (if you’re using a TRX, place your feet in the TRX instead) so your legs are straight and lift your hips toward ceiling; your hips should be in line with shoulders. Keeping your hips up, bend your knees and pull the ball in toward your butt, squeezing your hamstrings. Hold for a beat, then return to the starting position.

Atomic abs: Place your feet on top of a physioball or in a TRX and place your hands on the ground in front of you, so you’re in a push-up position. Keeping your legs straight, drive your feet in toward your chest while lifting your hips up toward the ceiling, making a V shape with your body. Return to starting position and repeat.

Bicep curls: Hold dumbbells at your side with palms facing forward. Pretend your elbows are glued to your midsection and curl the weight toward your shoulders, keeping your upper arm still. Slowly return your weight to the starting position and repeat on the other side.

Single-leg squat: Stand in front of a bench with feet hip width. Raise your arms in front of you (think Frankenstein) for balance. Raise the left foot off the ground. Squat with the right leg, keeping the left foot off the ground. Tap the bench with your butt, then stand back up. Do all reps on one leg, then switch legs.

Tricep extensions: Holding a dumbbell with both hands, behind your head. Raise the dumbbell directly above your head, toward the ceiling. Return the dumbbell to the starting position. Repeat.

Lateral lunge: Standing with feet together, step to the side in a lunge, making sure your knee doesn’t bend past your toe. Return to standing and lunge on the other side.


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every week right here on Be Well Philly.

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