The Full Body Workout for When You’re Easing Back in

It incorporates the row machine – my favorite piece of cardio equipment for it’s low impact and full body movement

Whether you’re just getting back to the gym after an injury, an episode of mental illness, or you haven’t been to the gym in a long while, this workout is for you. I designed it to be simple, hit your whole body, and take anywhere between 30-45 minutes. If you need modifications, you can adjust the weight, reps, or sets. You can also comment below if you have an injury that prevents you from doing one of the exercises listed or if you have a question about how to complete it. Have fun with it!

Let’s get down to it
  1. Warm up: row machine 3 minutes
  2. Stretch for 3 minutes
  3. 15 body weight squats, 15 standing glute raises (face wall, hands on wall and using control with straightened leg kick behind you, 10 body weight lunges each leg. Repeat 2x
  4. 10 bicep curls using 5-10 lb dumbbells, 10 shoulder presses using 5-10 lb dumbbells, 10 bent over tricep extensions using a 5-12 lb weight. Repeat 2x
  5. Ab work on mat: 10 double leg raises, 15 seated twists, 15 bicycle crunches, 30 second plank hold.
  6. Burnout: on row machine 15 pulls as hard as you can, 10 pulls at a moderate pace, then 15 more pulls as hard as you can.

Pictured is the start position of the tricep extension in circuit #4. To complete move, use control to swing hand back and up until arm is straightened and then squeeze. Lower hand back to start position.

Notes:
  • on the row machine be sure to keep good posture and every time you row try to squeeze a penny between your shoulder blades
  • when lunging, keep each leg bent at a 90 degree angle
  • really push yourself on the burnout, it’s the last segment of your workout and then you’ll be done!
  • get some good music and take it one step at a time!

With love,

Diana

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