I frequent a few gyms in Nashville and Shed Fitness is one of my top choices. Amzie, the owner of Shed, has trained me and trained April through her wedding. If you live in Nashville and you are on an advanced workout level his 6am class is perfect. The other class times are great for all workout levels. Every class is different and allows for muscle confusion. And there is such a variety of machines for a group workout, such as stairs for running, row machines, the Woodway curve treadmills, heavy ropes ect. His staff has a laid back approach, although they push you they don’t scare you. Because who wants to die in a workout. Since I am out of town this week I recruited Amzie to share a full body workout that you can do from home. This is a great workout to incorporate into your weekly routine. And if you are in Nashville, I more than encourage you to try Shed Fitness. You can follow them on instagram @shedgroupfitness.
Amzie’s Full Body Workout
Hey guys, Amzie here!
Today I am going to walk you through a full body workout. This is great to do at home or on the road. All you need is a pair of dumbbells. You should use a weight that is difficult but allows you to get through the reps with correct form.
Each set of two exercises is to be done back to back.
Set 1: Back and Shoulders
1. 15 bent over swimmer flys – while bending upper body forward, back straight, and weights pointed toward the floor, pull your arms straight back with a slight 45 degree angle, with palms up.
Repeat 10x
Repeat 5x
2. 15 upright shoulder flys – with arms straight in front take the out to the side in a quick motion, and then back to the front. This should be a quick fluid motion.
Repeat 10x
Repeat 5x
60 second break
Set 2: Biceps and Shoulders
1. 15 Bicep Curls
Repeat 10x
Repeat 5x
2. 15 Hammer Punch – Double count these. 1/1 2/2 3/3…. basically each arm punches 15 times.
Repeat 10x
Repeat 5x
60 second break
Set 3: Chest and Triceps
1. 15 Bent Over Tricep Kickbacks
Repeat 10x
Repeat 5x
2. 15 Close Grip Pushups – if you need a modification you can go to your knees. But make sure either way you choose that you go all the way up (arms straight) and all the way down.
Repeat 10x
Repeat 5x
60 second break
Set 4: Legs and Butt
1. 15 Squat Pulses 15 – in a low squat stance pulse up and down. The range of motion should be between 2-4 inches. Lean back on your heels, in order to protect your knees.
Repeat 10x
Repeat 5x
2. 15 Squat Jumps
Repeat 10x
Repeat 5x
60 second break
Set 5: Butt and Hamstrings – there is not a second move in this set
1. 15 Glute Bridges (each leg) – try to go as high as you can and squeeze your gluten at the top, bring butt all the way back to the ground.
Repeat 10x
Repeat 5x
60 second break
Set 6: Abs
1. 15 Russian Twist – double count 1/1 2/2 3/3 Double Count) – do big twist and touch the ground on each side with the weight, turn your shoulders.
Repeat 10x
Repeat 5x
2. 15 Suitcase Situps – at the top position reach around your knees, legs bent, body in a ball. Next quickly take arms out to the sides, while you are laying back with your upper body straighten your legs.
Repeat 10x
Repeat 5x
If you aren’t pinched for time, go through the workout twice.
-Amzie (via Olivia)
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