High-Energy Full-Body Resistance Training Workout

This full-body gym workout is a little different from my last one. This time around, we’ll start with a heart-pounding superset of leg exercises before moving into the more traditional lifts.

You only need a brief light warm-up before getting started and should be able to complete this whole routine in under an hour. But that doesn’t mean that you won’t build up a sweat and get a good pump as long as you push yourself and make sure that every last rep is challenging.

Pop in those headphones, turn on your favorite tunes and let yourself get lost in the movement.

I recommend you complete this full-body workout 3 times per week and supplement with a few cardio sessions (like my cardio home workout videos).

Instructions

Do 3 sets of 12-15 repetitions (reps) for each exercise. That means that you’ll do one exercise for 12-15 reps, rest for 30-60 seconds, do 12-15 more reps, rest again, and then do the last set of 12-15 reps.

The reason why I’m giving you a range is that you should pick a weight that really challenges you between 12 and 15 reps. If you can only do 11 reps, the weight is too heavy, and if you can easily bang out 15, it is too light.

As always, when you do resistance workouts, please remember that you may see an impact on your insulin sensitivity 24-36 hours after your workout, so be diligent about watching your blood sugars. If you aren’t used to resistance workouts, I really recommend you read my post about how resistance training affects your blood sugar before you do this workout.

Exercises

Box step-ups with squats

1) Stand facing a box or bench. Step on the box using your right leg. Step down on the other side of the box.

2) Immediately perform a squat until your glutes lightly touch the box (or as low as you can go).

3) Turn around and step on the box using your left leg. Do a squat again on the other side of the box. Repeat for the desired number of reps.

Front raises

1) Stand holding a dumbbell or weight plate with both hands. Have your arms extended but keep a slight bend in your elbows.

2) Raise the weight until your arms are parallel to the floor. Focus on lifting with your shoulders and keep the rest of your body as still as possible (no swinging).

3) Pause for a second at the top of the movement before slowly lowering the weight back down.

Bent over barbell rows

1) Stand holding a barbell with your hands at shoulder-width and your palms facing forward.

2) Bend at the waist while keeping the back straight until your upper body it is almost parallel to the floor.

3) Pull the barbell towards your chest while keeping your body steady. Keep the elbows close to your body and only use the forearms to hold the weight.

4) Squeeze your back muscles and hold for a brief pause at the top of the motion before slowly lowering the barbell back down to the starting position.

Stiff-legged cable deadlifts

1) Attach a straight bar to a low pulley. Hold the bar with your palms facing each other and your hands shoulder-width apart Step back until the cable is under tension when you bend over.

2) Bend at the waist while keeping your back and legs straight until your upper body it is almost parallel to the floor.

3) Using your hamstrings and back muscles, straighten your body back to the starting position.

Cable biceps curls

1) Attach a rope to a low pulley. Hold each end of the rope with your palms facing each other.

2) Curl the rope upwards while contracting the biceps. Keep the elbows stationary and only move your forearms.

4) Slowly bring the rope back to the starting position.

Superset biceps curls with triceps pushdowns 

Triceps pulldowns

1) Attach a rope to a high pulley and grab it with your hands at shoulder width and your palms facing down.

2) Standing with your elbows close to your body, use your triceps to bring the rope down until it touches the front of your thighs and your arms are fully extended. Keep your elbows stationary and only move your forearms.

3) After a short hold at the contracted position while you contract your triceps, bring the rope slowly up to the starting position.

Incline dumbbell press

1) Sit on an incline bench (about 45 degrees) with a dumbbell in each hand.

2) Raise the dumbbells to shoulder height, using your knees to help lift them into position. The palms of your hands should be facing forward.

3) Push the dumbbells upward until they touch at the top. After a brief pause at the top, slowly lower the dumbbells back down to the starting position.

For more workouts you can do in the gym, please see my Workout Video Library