Its Video Friday! Today we're going through a full body workout to develop lean muscle to help you get stronger and lose body fat. We will be focusing on strengthening the upper body with dumbbell presses and rows, conditioning and working on balance in the legs and strengthening the core.

This workout will take you about 30 minutes to complete dependent upon your rest time between each exercise. The goal is to do all 6 exercises back to back with at most 30 seconds to transition between each exercise. Once you complete all 6 exercises, rest for 1 minute and 30 seconds, drink 8-10 ounces of water and repeat again for a total of 3-4 sets.

Something I need to emphasize is that its not about doing each exercise as quickly as you can, instead focus on controlling the movement and making each rep count. Really try to avoid using momentum during each exercise, this way you will get more benefit from the workout by recruiting more muscle instead of your ligaments and tendons.

The Video

The Workout

Single Arm Dumbbell Row: 20 reps each arm
Dumbbell Press: 20 reps
Single Leg Squat: 12 reps each leg
Squat Bench Taps: 20 reps
Leg Raises: 15 reps
Knee Tucks: 20 reps
Rest for 1 minute 30 seconds.
REPEAT.

How to do each Exercise

Single Arm Dumbbell Row (Targets: Arms, Rear Delt, Lats and Rhomboids)

Place your knee directly under your hip and your opposite foot out about 2 feet from the bench.
Place your hand on the bench directly under your shoulder, grab the dumbbell and lengthen your spine so you have a flat back, parallel to the floor. Use a mirror to check.
Squeeze your abs and retract both shoulder blades so that your back and core are activated.
Row the dumbbell up next to your side while squeezing your back, when you can't row anymore, pause at the top and control the weight down without moving any part of your body but your arm.
Make sure to do both arms!

Dumbbell Press (Targets: Chest, Arms and Front Delt)

Sit at the end of the bench. Grab the weights and place them on your knees. Rock back to lying flat on your back and press up.
Pinch your shoulder blades together and puff the chest while keeping your abs tight.
Keep the arms stacked directly above your shoulders and elbows in close to the body, this will activate more chest and triceps, also decreasing risk of injury. (A common mistake is flaring the elbows out wide and doing a press down by the rib cage. Over time, you may develop tendonitis and a shoulder impingement as a result of doing it incorrectly).
Control the movement slowly and pause at the bottom and top of the press while squeezing the chest.

Single Leg Squat (Targets: Glutes, Hamstrings, Quads and Calves + Balance)

Start by sitting down so that you have a sense of where the bench is under you.
Lift one leg and stand all the way up. When you stand up, focus on planting through your foot and squeezing your hamstrings and glutes.
Make sure to do both legs!

Squat Bench Tap (Targets: Glutes, Hamstrings, Quads and Calves)

Start with your feet hip width apart, toes pointed forward and keep your hands out for balance.
Drive your hips back and lower your body down until your glutes tap the bench.
As you return back up, stop just short of locking your knees out and return back down.
Find a smooth rhythm, the same speed both up and back down. return back down.

Leg Raise (Targets: Core)

Start by placing your hands either under your back or above your head for support.
Tuck your chin into the chest, focus your eyes upward and squeeze your legs together
Lift both legs together up and down all while squeezing your abs (*if you feel like your abs are not contracted, shorten up the leg raises to focus on your abs)

Knee Tuck (Targets: Core)

Start by placing your hands on the bench, either by your sides or above your head, whichever works best for you.
Lift your head, focusing your eyes upward.
Bend your knees, pull your legs into your chest and then extend back out.
Have the feeling of pulling your legs from your lower abs and keep tension on your abs by squeezing them throughout the movement.

Please feel free to leave a comment below for any other videos you'd like to see going forward, whether it be different exercises, a vlogging workout or anything else you'd like. I'll definitely make it happen! Have a great workout and an amazing day!!!

All the Best,

Mike