Project Description

Full Body Blast

This workout is designed to target all the major and minor muscle groups in your entire body to enable growth. This routine is perfect if you haven’t been able to get to the gym in a while or just feeling extra intense today. By utilizing this routine you will not only get a fantastic full-body workout but also be able to assess the areas you could improve on for future workouts. Personally, this workout is great for getting back into the gym after a recovery period from a flare up, procedure, or when I just needed to sleep for a few days.

Just remember to take it easy and reevaluate where your body is at.

If you’ve come to WORKout instead of CHILLout, let us begin:


Pull Ups (a)

3 x 5 (Slow) ; 4 x 10 (Normal)

Push Ups (b)

 3 x 5 (Slow) ;  4 x 10 (Normal)


3 x 5 (Heavy) ; 4 x 8 (Light)


 3 x 5 (Heavy) ;  4 x 8 (Light)

Weighted, Walking Lunges

2 x 10 (Heavy) ;  4 x 20 (Light)

Plyo Pushups (a1)

2 x 5 (Diamond) ;  4 x 8 (Normal)

Dumbbell Crawls (b2)

2 x 10 (Heavy) ;  4 x 20 (Light)

Mountain Climbers (c2)

20 reps

Don’t Forget…

It is always important to remember that in order for your muscles to grow completely and efficiently, you must practice good form to avoid injury as well as good gym critique when working out. Don’t be that person who hogs the machines or rubs their sweat all over the equipment or stares awkwardly at other people while they are working out. Keep your creepy eyes on your own exquisite self, “Ya Naaaaaaaaaaaasty!” (That’s So Raven 2003).

Additionally, to accommodate the stresses you are putting on your muscles, don’t forget to get plenty of nutritious foods in your system to replenish, rebuild, and recover from your workout. Combine your lifting days with strategic nutrition and recovery time – meaning adequate SLEEP and REST – to allow your body to adapt to the new stressors and strengthen for future workouts. Take it a little at a time. It won’t get easier, but you will get stronger!

All exercises on this site are intended for individuals to participate in at their own level of conditioning. If you are currently experiencing any bone, joint, or musculoskeletal pain, you are advised to consult with a licensed health care professional prior to commencing a weight-training program. The authors, editor, and publisher specifically disclaim all responsibility and liability for any injury arising from the use and application of the information provided within this site.