45 Minute Full Body

This 45 Minute Full Body workout is designed to engage your entire body, improve strength, and enhance balance. It includes a variety of exercises, with a focus on the single-leg Romanian deadlift (RDL) for balance and stability.

Warm-Up (5 Minutes)

• Jumping Jacks – 1 minute
• Arm Circles – 30 seconds each direction
• Leg Swings – 30 seconds each leg
• Bodyweight Squats – 1 minute
• High Knees – 1 minute

Main Workout (35 Minutes)

Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete three rounds of the circuit.

Round 1:

• Single-Leg RDL: Focus on balance. Stand on one leg, hinge at the hip, and lower your torso while extending the other leg behind you. Return to standing.
• Push-Ups: Maintain a straight line from head to heels. Lower your chest to the ground and push back up.
• Lunges: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Alternate legs.
• Plank: Hold a plank position on your forearms, keeping your body in a straight line.
• Russian Twists: Sit on the floor with knees bent, lean back slightly, and rotate your torso from side to side.

Round 2:

• Single-Leg RDL (Opposite Leg): Perform the single-leg RDL on the opposite leg from Round 1.
• Bent-Over Rows: With a slight bend in your knees, hinge forward and pull weights towards your hips, squeezing shoulder blades together.
• Glute Bridges: Lie on your back with knees bent. Lift your hips towards the ceiling, squeezing your glutes at the top.
• Tricep Dips: Use a chair or bench. Lower your body, bending elbows, then push back to start.
• Bicycle Crunches: Lie on your back, lift your legs, and perform a pedaling motion while touching opposite elbow to knee.

Round 3:

• Single-Leg RDL (Switch Legs Each Rep): Alternate legs with each repetition to challenge balance and coordination.
• Side Lunges: Step out to the side, bending the knee, while keeping the other leg straight. Alternate sides.
• Mountain Climbers: Start in a plank position. Drive knees towards the chest rapidly, alternating legs.
• Leg Raises: Lie flat on your back and lift your legs towards the ceiling, keeping them straight.

Cool Down (5 Minutes)

• Standing Forward Bend – Hold for 1 minute
• Cat-Cow Stretch – 1 minute
• Child’s Pose – 1 minute
• Quad Stretch – 30 seconds each leg
• Shoulder Stretch – 30 seconds each arm

This is designed to be 45 minutes full body workout, but if you have a little more time take longer to warm up and cool down. Stay hydrated and modify when needed.🩷J

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*This is a general workout provided to give ideas to stay active at home. Please consult your physican before beginning a new exercise program and complete at your own pace, which may take longer than 45 minutes.