Full Body Maniac

Intense Workout

Full Body Maniac

Intense Duration 40 minutes

Target Areas: Core, Shoulders

Equipment: Exercise Mat, Bench

Do this workout

Added By
Di Gennaro

Public

Tags

Home Gym Workouts Ab & Core Workouts No Equipment Workouts Bench Workouts

Description

No Barbell,no dumbbell

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

JadeYoga Harmony Yoga Mat

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Gorilla Mats Premium Large Exercise Mat

Rep Fitness AB-511 Adjustable Weight Bench

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Apple Watch Ultra 2

Samsung Galaxy Watch 6

Samsung Galaxy Watch 6

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Exercises

Set 1: 2 rounds

Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.

Alternating Side Reaches

15 seconds

15 seconds

Repeat and flow through the movement.

Big Forward Arm Circles

15 seconds

15 seconds

15 seconds

Stand with your feet hip-width apart and with your arms raised at your sides.

Big Reverse Arm Circles

15 seconds

Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs.

Rotating Toe Touches

15 seconds

15 seconds

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

15 seconds

20 seconds

Set 2: 2 rounds

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

25 seconds

Lie on your back with your knees bent and your hands behind neck. Inhale.

Crunches

25 seconds

Plank

25 seconds

Rest

25 seconds

Set 3: 2 rounds

Push-Up and Rotation

Push-Up and Rotation

25 seconds

Lower back down smoothly with an exhale.

25 seconds

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

25 seconds

Rest

25 seconds

Set 4: 2 rounds

Diamond Push-Ups

Diamond Push-Ups

25 seconds

Left Oblique Crunches

Left Oblique Crunches

25 seconds

Right Oblique Crunches

Right Oblique Crunches

25 seconds

Rest

25 seconds

Set 5: 2 rounds

25 seconds

Lie on your back with your knees bent and your hands behind neck. Inhale.

Crunches

25 seconds

Opposite Knee Mountain Climbers

Opposite Knee Mountain Climbers

25 seconds

Rest

25 seconds

Set 6: 2 rounds

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

25 seconds

25 seconds

Overhead Crunches

Overhead Crunches

25 seconds

Rest

25 seconds

Set 7: 2 rounds

Push-Ups with Feet on Bench

Push-Ups with Feet on Bench

25 seconds

Lie on your back with your knees bent and your hands behind neck. Inhale.

Crunches

25 seconds

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

25 seconds

Rest

25 seconds

Set 8: 2 rounds

Diamond Push-Ups

Diamond Push-Ups

25 seconds

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

25 seconds

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

25 seconds

Rest

25 seconds

Set 9: 2 rounds

Tricep Push-Ups

Tricep Push-Ups

25 seconds

Flutter Kicks

25 seconds

Russian Twists

25 seconds

Rest

25 seconds

Set 10: 2 rounds

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

25 seconds

Diamond Crunches

Diamond Crunches

25 seconds

Cross Leg Obliques

Cross Leg Obliques

25 seconds

Rest

25 seconds

Set 11: 1 round

Diamond Push-Ups

Diamond Push-Ups

25 seconds

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

25 seconds

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

25 seconds

Rest

25 seconds

Set 12: 1 round

Diamond Push-Ups

Diamond Push-Ups

25 seconds

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

25 seconds

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

25 seconds

Rest

25 seconds

Set 13: 1 round

15 seconds

Stand with your feet hip-width apart and with your arms raised at your sides.

Big Reverse Arm Circles

15 seconds

15 seconds

Stand with your feet hip-width apart and with your arms raised at your sides.

Big Reverse Arm Circles

15 seconds

15 seconds

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

15 seconds

Workout Discussion

16 Jan

Nice

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Rep Fitness AB-511 Adjustable Weight Bench

Top Choice for this Workout

Rep Fitness AB-511 Adjustable Weight Bench

This fully adjustable weight bench is top quality, but not as expensive as their top of the line Blackwing bench.

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