Ultimate Full Body Challenge – Home Workout

Hi all,

Yes, it has been while since I posted a real Mammoth workout, so you’ll be glad/mad to see that today’s workout will be a challenge to your strength, endurance, stability, core and your mental ability to KEEP GOING!

I designed this workout to be extremely challenging with 4 sections in total. Each section has 2 rounds of 3 or 4 exercises. There is a mixture of set reps and set times. Each section is basically a mini workout comprising of one strength exercise, one cardio exercise and one core exercise. The whole workout is also a mixture of Kettlebells and Body Weight exercises.

What you should be aiming for and some tips:

• Control over your movements, especially the strength and core exercises. Please take care on the TGUs as these require full body involvement and a lot of control. If you are new to TGUs use body weight only, or the lightest weight.
• For the front squats, sumo deadlifts and Rows try to increase the weight (either with a single weight, or double up) – these are great compound exercises with set reps so you should be able to handle more weight. Remember the exercises may seem like they only exercise the legs or back, but you need to think and implement “full body tension” in order to maximise your core stability and total strength.
• After the Cardio exercise, take a short breather before lying down to do the core exercise, just to let the heart rate and blood pressure settle. Also take your time getting up again.
• If you don’t have kettlebells but have dumbbells or a sandbag, you can still perform these exercises; A sandbag can be placed on your shoulder for TGUs, across both arms for the front squats, and by its handles (hanging down) during the sumo deadlift and bent over rows; A dumbbell can he held up for TGUs. For front squats, either a single DB can be Goblet held or, double DBs in the Bicep Hammer Curl position (so your palms are facing in towards each other and your thumbs are pointing to your chest, with the flat end of the DB touching your chest). Then for the sumo deadlift and rows the DBs are held like the KBs (technique the same).
• For the swings, add a modified swing, or replace with an alternative Cardio exercise, like dynamic squats, high knees, mountain climbers, skipping etc.
• The Russian Twists are best performed with a KB, DB or Medicine Ball. If you only have a sandbag or want another way to perform this, see the modifications round for ideas.
• Absolute beginners, leave out the jumps and replace with the modifications shown.

Advanced Workout Breakdown

Set your Gymboss Interval Timer for one manual interval of 1 minute to count down your timed exercises. Remember to allow yourself adequate recovery before continuing with the workout. As each section has two rounds, you can think about progressing the weight and lowering the reps slightly in round 2.

Section 1 – Complete 2 rounds before moving on.

1. Turkish Get Up (right) x 3 reps (12kg, then 16kg)
2. Turkish Get Up (left) x 3 reps
3. Two-Handed Kettlebell Swing x 1 min (20kg) (38, 35)
4. Alternating Shoulder Touch x 1 min

Section 2 – Complete 2 rounds

1. Double Front Squat x 8 – 12 reps (2x14kg for 12 reps, then 2x16kg for 6 reps)
2. Side to Side Step Ups x 1 min (60, 59) – 1 rep per second, not bad!!
3. Diagonal Knee Tucks x 1 min

Section 3 – Complete 2 rounds

1. Heavy Sumo Deadlift x 8 – 12 reps (2x20kg for 12 reps, then 2x 24kg for 10 reps)
2. Two-Sumo Jump Burpee x 1 min (14, 12)
3. Russian Twists x 1 min :/ eek! (Hate these) (about 20ish both rounds with 12kg)

Section 4 – Final 2 rounds!

1. Double Bent Over Row x 8 – 12 reps (2×16 kg for 14 reps, then 2x20kg for 8 reps) – wish I had 18kg sometimes.
2. Evil Jumps x 1 min (sorry everyone – remember you like me) (18 – 20 ish?), not sure
3. Elevated Plank Climbers x 1 min (25, 22)

Finally – Hate me  x forever 😀

Intermediate Workout Breakdown

Set your timers for 45 seconds instead and also don’t forget adequate recovery. Exercise-wise, there are only a few modifications for this level, as most of it is in the weight used, and the time interval. Remember to choose a challenging but not impossible weight.

Section 1 – Complete 2 rounds before moving on.

1. Either, Body weight Turkish Get Up (right) x 3 reps or slightly weighted TGU x 2 reps
2. As number 1 on the left side
3. Two-Handed Kettlebell Swing x 45 seconds
4. Alternating Shoulder Touch (feet wider if needed) x 45 seconds

Section 2 – Complete 2 rounds

1. Single Front Squat (right) x 8 – 12 reps
2. Single Front Squat (left) x 8 – 12 reps)
3. Side to Side Step Ups / Forward Chair Step Ups (Alternating leading leg) x 45 seconds
4. Diagonal Knee Tucks x 45 seconds

Section 3 – Complete 2 rounds

1. Heavy (one or two KBs) Sumo Deadlift x 8 – 12 reps
2. Two-Sumo Jump Burpee (minus push up) x 45 seconds
3. Russian Twists (feet on floor) x  45 seconds

Section 4 – Final 2 rounds!

1. Alternating Bent Over Row x 16 – 24 total reps
2. Dynamic Squats x 45 seconds
3. Level Plank Climbers x 45 seconds

Beginner Workout Breakdown

Again most of the modifications are in the time, reps and weight used. Set your timer for 30 seconds, and complete 2 rounds of each section.  Remember you must not rush through these exercises, so if you need to, take your time. You are still learning the technique, so if you are getting that right, you will benefit from your efforts.

Section 1 – Complete 2 rounds before moving on.

1. Body weight Turkish Get Up (right) x 3 reps
2. As number 1 on the left side
3. Two-Handed Kettlebell Swing x 30 seconds
4. Alternating Shoulder Touch (feet wider if needed) / Static Hold without shoulder touch x 30 seconds (remember you can also downgrade – so why not start with shoulder touches)

Section 2 – Complete 2 rounds

1. Goblet Squat x 12 reps
2. Forward Step Ups on bench / chair (Alternating leading leg) x 30 seconds
3. Diagonal Knee Tucks / Static Hold x 30 seconds (or a bit of both)

Section 3 – Complete 2 rounds

1. Weighted Sumo Deadlift x 12 reps / Body Weight Sumo Deadlifts x 15 reps
2. Two-Squat Burpee (minus push up and jumps) x 30 seconds
3. Body weight Bicycle (opposite elbow to knee) x 30 seconds

Section 4 – Final 2 rounds!

1. Single Arm Row (right) x 12 reps
2. Single Arm Row (left) x 12 reps
3. Jumping Jacks x 30 seconds
4. Plank Climbers (wide feet) / Plank Hold x 30 seconds (or a bit of both)

I hope the workout breakdowns are clear enough for all levels. If there are any exercises you are unclear of, please just ask 🙂

I look forward to hearing your reactions. The workout took me about 45 minutes, but I tend to need a lot of recovery between exercises and do tend to futter about – this is why I love my Gymboss so much, because it keeps me focused LOL.

Talk to you all soon

Cheers

Marianne