Grace’s Full Body Workout

Fully Body workout w/31 printable exercises that include abs, legs, glutes, arms and more. Print the ones you want to start with, record your progress on the back of the page, then after a few weeks, switch to new exercises to give all your muscles attention!

Tap [Exercise] to open an exercise description you want to see. Then, once the exercise appears, click Print to print just that exercise.

Grace's Full Body Workout

  • Difficulty: Beginner to Intermediate
  • Print

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Planks » 60 seconds »  [Exercise]
Side Plank » 30 seconds each side »  [Exercise]
Horizontal Scissor Kicks » 20 »  [Exercise]
Hamstring Curl » 2 sets of 20 » [Exercise]
Foam Roller Plank  » 2 sets of 10 » [Exercise]
Push Ups » 20 »  [Exercise]
Jackknife » 10 with an 8 lb. weight »  [Exercise]
Step Up » 10 on each leg »  [Exercise]
Leg Extension » 50 lbs 10 reps » [Exercise]
Machine Thigh Abductor  » 40 lbs 10 reps » [Exercise]  & Thigh Adductor » 40 lbs 10 reps » [Exercise]
Tricep Bench Dip » 2 sets of 10 » [Exercise]
Bird Dogs » 10 slowly, hold 3 sec, do not touch the ground » [Exercise]
Prone Leg Kick » 10 each leg » [Exercise]
Prone Kneeling Leg Extensions » 40 lbs 10 reps » [Exercise]
Roman Chair Leg Raise » 10 reps » [Exercise]
Jump Up on Step » 10 reps 2 sets » [Exercise]
Sit-Ups » 2 sets of 10 »  [Exercise]
Twisting Jackknife » 10 each leg » [Exercise]
Lunges » 5 each leg »  [Exercise]
Forward Jump  » 10 reps » [Exercise]
Tricep Extension » 10 reps » [Exercise]
Dumbbell Fly’s » 20 reps  » [Exercise]
Lying Toe Touch » 20 reps  » [Exercise]
Mountain Climber » 2 sets of 10 » [Exercise]
Air Bikes » 3 sets of 15  »  [Exercise]
Squats » 60 – 80 »  [Exercise]
Lat Pull Down Machine » 12 – 35 lbs  » [Exercise]
Tricep Push Down »  5 – 5 lbs »  [Exercise]
Tricep Curl » 5 lbs – 2 sets – 10 reps » [Exercise]
Stepper Lie Down / Stand Up  » 10 reps  – 2 sets  » [Exercise]
Elliptical Machine » 20 minutes »  [Exercise]
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