Sweat with Julie: Full Body Strength

| Full Body Fitness Program (3-5 Days/Week) • Gym Workout • Athletic Conditioning/Strength |

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Glutes

(30 - 45 mins)

Glutes, Hamstrings & Errectors

Muscle Definition/Strength

Start Workout

Upper Body

(30 - 45 mins)

Chest, Back, Shlds, Arms, Core

Muscle Definition/Strength

Start Workout

Lower Body Burn

(30 - 45 mins)

Glutes, Quads, Hamstrings, Calves, Core

Muscle Definition/Strength

Start Workout

Glutes & Core

(30 - 45 mins)

Glutes, Core

Muscle Definition/Strength

Start Workout

Use the provided monthly & daily calendars (see PDF downloads) to organize your schedule ahead of time. You can exercise as it fits your schedule. Weight lifting recommendation is 3 to 5 times per week, but if you only train once, still be proud! Try to lift heavier (with proper form!) for strength. Caloric guidelines (including Macronutrient ratios) allow for more relaxed eating during strength phase.

Always begin with a 5 min warm-up please. Click each exercise name to view a helpful video tutorial. Rest <60 secs between sets. The final 3 to 5 reps should be challenging, however done with proper form. Working out with friends is fun, so use a spotter for safety!

Glutes, Hamstrings & Errectors

6 sets
Stiff Legged DB Deadlifts or Single Leg Deadlift Squat (reps 15, 12×2, 8×2, 15)

3 sets
Prone Machine Leg Curls, Superset (SS) Hollow Rocks (reps 15 each)

3 sets
Curtsy Lunges, SS Twisting Bird Dog (reps 15 each)

4 sets
Split Lunges with DBs, SS Romanian Deadlifts (reps 12)

Bonus exercises if time allows:

3 sets
Kneeling DB Squats, SS Calf Raises in Plie Position (reps 8 to 12, 20)

3 sets
Bridge Walk Outs, SS Clam with Band (reps 12)

Upper Body

3 sets
Push Up to Row or Push Ups, Superset (SS) Planks (to fail)

3 sets
DB Pullovers, SS Incline Tricep Push Ups (reps 12)

5 sets
Close Grip BB Bench (reps 12/12/12/8/8)

3 sets
Standing Reverse DB Flys, dropset x 2 (reps 12, dropsets 10/10)

Bonus exercises if time allows:

3 sets
Spider Curls, SS Overhead Underhand Close Grip BB Shoulder Press (reps 12)

3 sets
Core Circuit (reps 10 each)

Lower Body Burn

1 set
Quick Feet (30 seconds), Plie Squat to Jumping Jacks (30 seconds), High Knees (30 seconds)

3 sets
Mountain Climbers, Superset (SS) BB Glute Hip Thrusts – hold final rep for 20 seconds (30 seconds)

3 sets
Burpees (30 seconds), SS Kneeling Straight Leg Cable Glute Kickbacks (reps 20/side)

3 sets
Alternating Reverse Lunges (reps 12 each), SS Wall Sits with Leg Extension (30 seconds)

Bonus exercises if time allows:

3 sets
Eccentric Leg Curls, SS Downward Facing Dog with Leg Raise (reps 20 each leg)

3 sets
Jump Out to Plie Squats (reps 20), SS Long Jumps (reps 10)

Glutes and Core

5 sets
BB Landmine Deadlifts, Superset (SS) Reverse Plank Toe Taps (reps 12 to 15)

3 sets
Side Planks with Leg Abduction, SS Bird Dog Pulses (reps 10 ea)

3 sets
Medicine Ball Twist or Side to Side Obliques, SS Vsits (reps 12)

3 sets
Abdominal Compressions, SS Crunches Feet on Ball or Butterfly Crunches (reps 15)

Bonus exercises if time allows:

3 sets
Walking Knee Raises and Machine Obliques (reps 12)

3 sets
Ball Leg Pull Ins, SS Hyperextensions (reps 12)

Important Pro Tip! Your cool down helps your body begin to recover! This is also a perfect time to stretch :)

Rollover the flip boxes below (or tap, if on mobile) for more information on each option. Select ‘Start Workout’ to navigate to training session. Click exercise names to watch helpful video tutorials. Add to favourites to quickly return to this workout!

Are you loving your workouts when you Sweat with Julie? Please tell your friends! Referrals to the Julie Germaine Fitness membership can mean extra perks for you! Send your friends here for more information. Coach Julie’s online personal training programs for men & women provide workouts that are safe & effective to reach individual fitness goals. Thank you!