Full-Body Workout - FULL-BODY

WORKOUT OPTIONS:
- Do all exercises once, and then repeat 2 more times like a circuit (with a 10-second rest between exercises) OR
- Do each exercise for 3 sets (with a 1-minute rest between sets)

GOALS:
- For toning - aim for 15-20 reps per set
- For hypertrophy - aim for 8-10 reps per set
- For strength - aim for 3-5 reps per set

00:30

Squats - (All Views)

Squats - (All Views)

///// PRIMARY MUSCLES WORKED

GLUTES
- Gluteus maximus
- Gluteus medius

QUADS
- Rectus femoris
- Vastus intermedius
- Vastus lateralis

///// SECONDARY MUSCLES WORKED

ABS
- External oblique

HIP
- iliotibial band
- Sartorius
- Tensor fascia lata

HAMSTRINGS
- Bicep...
00:30

Seated Front Presses - (All Views)

Seated Front Presses - (All Views)

///// PRIMARY MUSCLES WORKED

SHOULDERS
- Anterior deltoid
- Middle deltoid
- Posterior deltoid

TRICEPS
- Triceps brachii, lateral head
- Triceps brachii, long head
- Triceps brachii, medial head

///// SECONDARY MUSCLES WORKED

NECK
- Splenius capitis
- Sternocleidomasto...
00:30

Dumbbell Lunges - (All Views)

Dumbbell Lunges - (All Views)

///// PRIMARY MUSCLES WORKED

GLUTES
- [R] Gluteus maximus

QUADS
- [R] Rectus femoris
- [R] Vastus intermedius
- [R] Vastus lateralis
- [R] Vastus medialis

///// SECONDARY MUSCLES WORKED

ABS
- External oblique

GLUTES
- [L] Gluteus maximus
- [L] Gluteus medius

HIP
-...
00:30

Dumbbell Lunges - (All Views) - LEFT

Dumbbell Lunges - (All Views) - LEFT

///// PRIMARY MUSCLES WORKED

GLUTES
- [L] Gluteus maximus

QUADS
- [L] Rectus femoris
- [L] Vastus intermedius
- [L] Vastus lateralis
- [L] Vastus medialis

///// SECONDARY MUSCLES WORKED

ABS
- External oblique

GLUTES
- [R] Gluteus maximus
- [R] Gluteus medius

HIP
-...
00:30

Push-Ups - (All Views)

Push-Ups - (All Views)

///// PRIMARY MUSCLES WORKED

SHOULDERS
- Anterior deltoid

CHEST
- Pectoralis major
- Pectoralis major, clavicular part

TRICEPS
- Triceps brachii, lateral head
- Triceps brachii, long head
- Triceps brachii, medial head

FOREARMS
- Anconeus

///// SECONDARY MUSCLES WORKE...
00:30

Side Crunch - (All Views)

Side Crunch - (All Views)

///// PRIMARY MUSCLES WORKED

ABS
- Rectus abdominis

///// SECONDARY MUSCLES WORKED

ABS
- External oblique
- Internal oblique
00:30

Side Crunch - (All Views) - LEFT

Side Crunch - (All Views) - LEFT

///// PRIMARY MUSCLES WORKED

ABS
- Rectus abdominis

///// SECONDARY MUSCLES WORKED

ABS
- External oblique
- Internal oblique
00:30

One-Arm Dumbbell Rows - (All Views)

One-Arm Dumbbell Rows - (All Views)

///// PRIMARY MUSCLES WORKED

SHOULDERS
- [R] Posterior deltoid

BACK
- [R] Trapezius
- [R] Latissimus dorsi
- [R] Rhomboid major
- [R] Teres major

BICEPS
- [R] Biceps brachii
- [R] Brachialis

FOREARMS
- [R] Brachioradialis

///// SECONDARY MUSCLES WORKED

NECK
- [R] ...
00:30

One-Arm Dumbbell Rows - (All Views) - LEFT

One-Arm Dumbbell Rows - (All Views) - LEFT

///// PRIMARY MUSCLES WORKED

SHOULDERS
- [L] Posterior deltoid

BACK
- [L] Trapezius
- [L] Latissimus dorsi
- [L] Rhomboid major
- [L] Teres major

BICEPS
- [L] Biceps brachii
- [L] Brachialis

FOREARMS
- [L] Brachioradialis

///// SECONDARY MUSCLES WORKED

NECK
- [L] ...
00:30

Leg Raises (Straight Leg) - (All Views)

Leg Raises (Straight Leg) - (All Views)

///// PRIMARY MUSCLES WORKED

ABS
- External oblique
- Rectus abdominis
- Pyramidalis

HIP
- Tensor fascia lata
- Iliopsoas
- Psoas major
- Psoas minor

QUADS
- Rectus femoris

///// SECONDARY MUSCLES WORKED

SHOULDERS
- Anterior deltoid
- Middle deltoid
- Posteri...