Intense Full Body Workout at the Gym

Whether you're just getting started in the gym or trying to get back into a routine, full body workouts are a great place to start. This one is INTENSE but that's why I love it. We're going to play with all sorts of gym equipment today - dumbbells, machines, the TRX, and med balls. Needless to say, it's hard to feel bored with this one!

Let's get started!

Exercise Terms to Know 

Superset: Perform 2 exercises one after the other without rest in between.

Triset: Similar to a super set but with 3 exercises performed one after another without rest in between.

The Workout

1. Dumbbell sumo squat (Pick 3 different heavy weights) 3x10 each weight one after the other. Start with the heaviest, drop to the next heaviest, then the lightest without stopping. 
2. Trx row superset with rainbow med ball slam 3x10 each
3. B stance hip thrust 3x12 each
4. Triset: Lateral raise  with alternating arm hammer curls with tricep dips 2x10 each
5. Machine chest press 3x12

Dumbbell Sumo Squat


Rainbow Med Ball Slam

B Stance Hip Thrust

Dumbbell Lateral Raise

Alternating Arm Hammer Curl

Tricep Dip

Machine Chest Press

Are you ready to build a strong feminine physique you can keep for life?

Girl, it sounds like it’s time to apply for Emily Cramer Fitness 1:1 Coaching!

My 1:1 coaching program is for you if:

✔ You want to build lean, feminine muscle without your workout or nutrition program taking over your whole life. You want something sustainable and realistic so you don't just keep starting and stopping.

✔ You want help learning how to eat and workout for your goals and how to consistently execute on these healthy habits

✔ You've been struggling with all or nothing thinking. You're tired of feeling like you need to do everything perfectly in order to see progress.

✔ You want to radiate confidence and strength - not just look fit, but feel it too!

✔ You want to make changes surrounded by women who get you, get your goals, and make fitness fun.

Not convinced it could work for you? Take a look at my Client Success Stories.

I look forward to coaching you! 

To Your Good Health & Success,




Music: Night out

Musician: LiQWYD

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