Fitness

Full Body Burner Workout

This particular workout targets all of our largest muscle groups. I’m sharing these workouts to you via GIFs because, why not?

I’ve copied and pasted a text only version below that you can screenshot for use at the gym. Enjoy.

Cycle
15 -25 minutes (Level 4 throughout)

It seems a long time for some but using a cycle machine for me is a great way to warm up my quads, hams and calfs before they go to work, get all the aches out of my knees and not waste too much energy in the process. I kept my cycle on at level 4, most gym cycle machines will have “levels” that simply increase the resistance of the bike, 4 works for me as my blood will pump faster but I won’t produce lactic acids in the way I would if the resistance was a lot higher…that way I’ll lose too much energy and defeats the purpose of easing myself into the workout. I listen to music or a podcast, go at a steady speed that suits you, every now and then speed it up then bring it down, it doesn’t have to be complicated, just warm up.

Squats
(4 sets: 2 sets for 10 reps, 2 sets for 6 reps)

Regular low bar squats, if you want to do this on a smith machine that’s fine, start with a weight you are comfortable with and I tend to add 10KG per set. Example 60KG, 70KG, 80KG and end on 90KG, the first two sets are for 10 reps and the last two that are heavier will be 6 reps. 32 weighted squats in total.

Glute Press Down
(3 sets x 10 reps – each leg)

This machine is in every gym, it’s an assisted pull up machine but it is also a great machine for isolating your glutes and working your quads and hamstrings. There will be a weight attached to the machine and a pin slotted in one of the weights, have a play around to see which weight gives you a lot of resistance but one you can get a least 4 reps out of. It shouldn’t be too light, there is no point in this exercise if that’s the case. It’s exactly like a leg extension instead you’re stood up and instead of kicking out horizontally you’re kicking downards, you’ll naturally want to push down with your heels which will work the glutes a lot more.

These two following exercises are supersets; when you’ve done one set of your Dumbbell Push Up Rows, do one set of your Abs & Arms Combo, then back to Dumbbell Push Up Rows…

Dumbbell Push Up and Row
(3 sets x 10 reps)

Just like a regular press up but we’re using dumbbells and everytime we come up we do a dumb bell row, as pictured above, keep the elbows in and stay steady throughout the movement. Make sure you do your 5 reps on each arm (10 reps in total). Remember that this particular exercise is a superset, when you’ve finished one set of these push ups, do one set of the Abs & Arms combo below, then do your set two of the push ups and then set two of the Abs & Arms Combo etc. Variations: If you want to do the press up version on your knees that’s fine, or without weights, get into the habit of doing the same arm row movement without the weight when you come up; you’re shifting your balance so this not only workouts your arms but your core as you stabilise.

Abs & Arms Combo
3 Sets x 20 reps

Do a regular sit up with a small weighted plated in both hands extended in front of you (I used 2.5kg), forearms facing the ceiling, as you come up open your arms out (forearms remaining on top), to shoulder level (see video above), bring them back in and do your next sit up, repeat this 20 times. Remember this is a superset, after you’ve done your first set of this start your second set of the push ups above.

Walking Lunges (weighted)
(12 steps, 6 walks (there, back, there, back, there back etc…)

You’ll need some space for this, if you’re uncomfortable using a weight then try this without any weights, perhaps increase the steps to 20 each way if so.

Screenshot Version:
@HerRoyalThighness
Cycle
15 -25 minutes (Level 4 throughout)
Squats
(4 sets: 2 sets for 10 reps, 2 sets for 6 reps)
Glute Press Down
(3 sets x 10 reps – each leg)
Superset: Dumbbell Push Up and Row
(3 sets x 10 reps)
Superset: Abs & Arms Combo
3 Sets x 20 reps
Walking Lunges (weighted)
(12 steps, 6 walks (there, back, there, back, there back etc…)

Let me know how this workout goes.

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