This is a great full body workout that requires very little equipment. It combines both single arm/leg and more traditional movements to provide a balance of stability and strength exercises.
This workout is made up of supersets. A superset is when you perform two exercises back-to-back, with little to no rest between them. Supersets are a great way to perform a lot of work in a short amount of time while focusing on opposite muscle groups.
Complete 3-5 rounds of each superset in this workout. For example, do exercises A1 and A2 for 3 to 5 rounds before moving on to exercises B1 and B2.
10 reps each side
Start with feet together, facing forwards. Take a step back and out with your right foot so you feet are at about 90 degrees. Load up through this back leg and drop your bodyweight down as deep as your range will allow. Push off the floor with your right foot and return to your start position and repeat on the other leg.
Thoracic Rotation and Reach
10 reps each side
With both feet facing forward and approximately hip width apart, rotate your torso leading with your chest and reach both arms up and behind you. Return to facing forward and repeat on the other side, avoid holding your breath and aim to reach a little further on every repetition.
A1: Squat Ground to Stand
Place a mat behind where you are standing and under as much control as possible sit yourself down on the mat. Rolling back feel free to use a small amount of momentum to place your feet on the ground and drive back up into the standing position. This is one of those rare exercise where a small amount of weight can actually make this exercise easier. Grab a light dumbbell or kettlebell and as you begin to stand back up from the ground drive it out in front of you to help counterbalance your bodyweight.
A2: Single Leg Hip Extension
10 reps per leg
This exercise can either be performed with your feet and back on the ground, or you can support your upper back on a bench. Either way the execution is very similar. Place your feet approximately hip width apart and then bring your left foot into the middle, taking your right foot off the ground. Pressing through the mid to rear of the foot drive the hips up until you create a straight line from your foot, hips and shoulder. Lower your body weight under control without touching the ground and repeat.
B1: Dumbbell Press
Lie back on a bench and position the dumbbells directly above your chest. Using control, lower the dumbbells with your arms positioned at approximately 45 degrees to your torso. Once you reach the bottom of your available range of motion forcefully drive back to the starting position.
B2: Deadstop Dumbbell/Kettlebell Row
10 reps per side
You can use either a dumbbell or kettlebell for this movement, however a kettlebell is recommended. Using a bench position your left wrist directly underneath your left shoulder and you left knee on the bench. Take your right leg out and away, planting it firmly on the ground, to provide a wide and stable base of support. Holding the kettlebell in your right hand allow the weight to lower down towards the ground. Once your right arm reaches the end of its range the kettlebell should be able to rest on the ground. Pause for a brief moment before forcefully pulling the kettlebell up towards the chest, lowering back down under control.
C1: Rear Leg Elevated Split Squat
10 reps each side
Place your right foot up on a bench or step with your toes planted or your foot facing down to the ground. Maintaining length in your upper body, lower your bodyweight until you reach the end of your range of motion and then forcefully drive off the ground with your left foot, returning to the start position. Ensure the knee of your left leg remains aligned with your left foot.
C2: Dumbbell Bent Over Reverse Fly
You can use a bench to rest your forehead on or simply hold a bent over position. Maintaining this position and minimising the amount of momentum you create with the body, hold the dumbbells in your hands with soft elbows. Drive the arms out and away from the body, squeezing the upper back muscles together before lowering the weight back to the start position with control.
Standing Hip Flexor Stretch
Stand in a split position with your right foot in front and your left leg back. Tuck your hips underneath your body to create a stretch down the left hip flexor. Reach your right hand, back and down your left leg to increase this stretch and hold this position. Ensure your breathing stays consistent and allows you to move deeper into this position.