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A Total Body Workout You Can Do At Home

Genevieve during her full body workout routine

When I began marathon training, it seemed like the perfect excuse to skip my weight workouts. Because, let’s be real, who has time to run that many miles AND strength train?? But, I quickly learned that all that running required some serious support—and not just from workout buddies. I was getting injuries—the main one being my knee—and realized that keeping my strength was critical to keeping my body healthy.

I reached out to my friend and trainer Michelle Kuhnreich for help. She showed me some great strength training workouts that I could do at home, and how to retrain my muscles to support my knee. Her full body workouts were a key component to my marathon success and this is one of my all-time favorite routines. It’s a full body lengthening and toning workout that engages your core with every move. We used a resistant band and yoga block, but don’t worry — you can still do the moves without any equipment!! Check out the video and step-by-step instructions below.

THE WARM-UP

Repeat these moves 2x:
Squats 12x
Jump squats 12x
Hold squat pulse (12-20 pulses)
Reverse lunge and kick (left) 12x
Reverse lunge and kick (right) 12x
Half Burpees 6x

THE FULL BODY WORKOUT:

Lower Booty Moves

Perform each movement for 1 minute, with a 10-30 second rest in between each exercise. (Band is optional)

Banded squat + kick (left leg)

If you’re using an exercise band, place it just above your knees. Standing with your feet hip-width apart, bend your knees and push your booty back, weight in your heels. As you stand back up, lift your left leg to the side (abs tight!). It does NOT matter how high your leg lifts, it’s all about that booty & core squeeze!

Banded squat + kick (right leg)

Standing with your feet hip-width apart, bend your knees and push your booty back, weight in your heels. As you stand back up, lift your right leg to the side.

Banded hold squat pulses

Sit low, chest up, abs engaged and pulse up and down about an inch.

Banded glute bridges

Lie on your back, shoulders relaxed and hands at your sides. Driving through your heels, lift your hips a few inches up off the floor, squeezing your booty at the top. Keep lifting and lowering hips down to tap the ground. (It’s about the squeeze—not the speed—so it’s ok to take it slow!)

Banded glute bridge + explosive sit-ups

Lift chest, breathe out as you pull your knees into your chest Always keep tension on the band and make sure you do not feel anything in your lower back. If yes, eliminate the band.

Banded glute bridge pulse

Lift and hold your hips up. Stabilize the hips, squeeze your bum and begin pulsing knees out to the side, keeping tension on the band.

Dip + kick (left leg)

Abs tight, hip and knees stacked, breathe out as you kick your leg out. Then bring knees back to touching. (It does not matter how high you kick your leg.)

Banded bike (right twist)

Place the band around feet, flexing your feet to ALWAYS keep tension in the band.
With your hands behind head (do not pull on the head), lift your shoulder off ground, keeping elbows out to the side. As you breathe out, twist to right, extending your left leg. That’s one rep! (If you feel it in your lower back, eliminate the band.) On the last rep, hold leg out for 12 pulses.

Dip + kick (right leg)

Abs tight, hip and knees stacked, breathe out as you kick your leg out. Then bring knees back to touching. (It does not matter how high you kick your leg.)

Banded bike (left twist)

Place the band around feet, flexing your feet to ALWAYS keep tension in the band.
With your hands behind head (do not pull on the head), lift your shoulder off ground, keeping elbows out to the side. As you breathe out, twist to right, extending your right leg. That’s one rep! (If you feel it in your lower back, eliminate the band.) On the last rep, hold leg out for 12 pulses.

OUTER THIGH MOVES

Perform each movement for 1 minute, with a 10-30 second rest in between each exercise.

Banded Modified Side Plank With Dip & Kick

Lie on your right side, with your knees bent to 90 degrees. Engage your abs and raise your hips, breathe out and kick out your left leg. (Your right forearm and shoulder should be stacked on top of your elbow to take the pressure off your upper body). Hold the last rep for 12 pulses, then repeat on the left side.

Alternating Hydrant

On all fours, knees under hips, shoulders over hands, lift one of your knees out to the side and back to the floor, light on your hands with abs engaged. Alternate to the other side. Optional: add tricep push-ups with alternating lifts (elbows stay close).

CORE MOVES:

Perform each move 12-15x. (Yoga block is optional)

Staggered push up with knee tuck

Begin in plank position, left hand on a yoga block. Perform a push up on your knees, booty inline with your shoulders, then lift and cross your left knee to right elbow. (Look down to keep your neck in line with your spine.) That’s one rep! Repeat on the right side.

Crunch & cross

Place the block behind your head and lift shoulders off the ground as high as you can, tucking chin to chest Add small upper body pulse/crunch up, as you simultaneously criss-cross your legs. (Block is optional but can help alleviate tension in head, neck, and shoulders.)

Crunch & leg lift

Lying on your back, resting your head on the block, relax your upper body and tuck chin to chest. Lift shoulders off the ground. Lift legs straight up, drop left leg, then lift upper body and left leg simultaneously. Keep lower back on ground—if your back lifts do not drop your leg too low to the ground. Repeat on the right side.

Crunch & leg lift (both legs)

Lie on your back with hands behind your head, elbow bent out to sides, squeezing yoga block between your thighs. As you curl your shoulders up toward your knees, extend both legs up, holding the yoga block. On last rep, keep legs extended and crunch for 12 pulses.

 
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4 Comments

  • Hailey owens

    I did the last one you guys posted together and it kicked my ass! I can’t wait to try this one. Thank you, ladies!

  • Kaileigh

    Where do you get the resistance bands from? I’ve been searching for decent ones to spend money on, but haven’t found any I want to fully commit to yet. Yours look like they hold up well and don’t slip and slide around! Thanks!

  • Lydia

    I can’t wait to try this out. I had my first child 7 weeks ago and I’m looking into getting into shape and have been looking for home workouts I can do.

  • Crazy Bulk

    Awesome information you have provided. I was just searching for something exactly like this. I am glad that I found it. Thank you very much for the post. Looking forward to a more nice article like this.

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