Full Body Exercises by Amber Jones
To shed excess fat, warm up for a workout, or condition yourself after a break do FLUBB.
(Beginners)
F = Footwork
Running on the spot, toe taps, high knees, jumping jacks or split jacks) 1 min total
L = Legs
(Lunges, squats, leg extensions, or hamstring curls 30 seconds each leg) 1 min total
U = Up, Up, Down, Down’s
(hold plank for 30 seconds then up, up, down, down’s for 30 seconds) 1 min
B = Back
(supermans) 1 min
B = Back
(cat stretches) 1 min
Repeat 3 times in total with any of the following variations for a total of 15 minutes:
F = Footwork
(Running on the spot, toe taps, high knees, jumping jacks or split jacks) 1 min total
L = Legs
(Lunges, squats, leg extensions, or hamstring curls 30 seconds each leg) 1 min
U = Up, Up, Down, Down’s
(hold plank for 30 seconds then up, up, down, down’s for 30 seconds) 1 min
B = Back rows
(seated row) 1 min
B = Back extensions
(use extension machine) 1 min
F = Footwork
(Running on the spot, toe taps, high knees, jumping jacks or split jacks) 1 min total
L = Legs
(Lunges, squats, leg extensions, or hamstring curls 30 seconds each leg) 1 min
U = Up, Up, Down, Down’s
(hold plank for 30 seconds then up, up, down, down’s for 30 seconds) 1 min
B = Back
Bent over rows (dumbbells) 1 min
B = Back
(wipe grip pull ups) 1 min
F = Footwork
(Running on the spot, toe taps, high knees, jumping jacks or split jacks) 1 min total
L = Legs
(Lunges, squats, leg extensions, or hamstring curls 30 seconds each leg) 1 min
U = Up, Up, Down, Down’s
(hold plank for 30 seconds then up, up, down, down’s for 30 seconds) 1 min
B = Back
(lat pull downs) 1 min
B = Bounds
(on BOSU’s ) 1 min
F = Footwork
(Running on the spot, toe taps, high knees, jumping jacks or split jacks) 1 min total
L = Legs
(Lunges, squats, leg extensions, or hamstring curls 30 seconds each leg) 1 min
U = Up, Up, Down, Down’s
(hold plank for 30 seconds then up, up, down, down’s for 30 seconds) 1 min
B = Bicep curls
(dumbbells) 1 min
B = Burpies
(up, down, out, in) 1 min
To shed excess fat, warm up for a workout, or condition yourself after a break do FLUBB.
(Beginners)
F = Footwork
Running on the spot, toe taps, high knees, jumping jacks or split jacks) 1 min total
L = Legs
(Lunges, squats, leg extensions, or hamstring curls 30 seconds each leg) 1 min total
U = Up, Up, Down, Down’s
(hold plank for 30 seconds then up, up, down, down’s for 30 seconds) 1 min
B = Back
(supermans) 1 min
B = Back
(cat stretches) 1 min
Repeat 3 times in total with any of the following variations for a total of 15 minutes:
F = Footwork
(Running on the spot, toe taps, high knees, jumping jacks or split jacks) 1 min total
L = Legs
(Lunges, squats, leg extensions, or hamstring curls 30 seconds each leg) 1 min
U = Up, Up, Down, Down’s
(hold plank for 30 seconds then up, up, down, down’s for 30 seconds) 1 min
B = Back rows
(seated row) 1 min
B = Back extensions
(use extension machine) 1 min
F = Footwork
(Running on the spot, toe taps, high knees, jumping jacks or split jacks) 1 min total
L = Legs
(Lunges, squats, leg extensions, or hamstring curls 30 seconds each leg) 1 min
U = Up, Up, Down, Down’s
(hold plank for 30 seconds then up, up, down, down’s for 30 seconds) 1 min
B = Back
Bent over rows (dumbbells) 1 min
B = Back
(wipe grip pull ups) 1 min
F = Footwork
(Running on the spot, toe taps, high knees, jumping jacks or split jacks) 1 min total
L = Legs
(Lunges, squats, leg extensions, or hamstring curls 30 seconds each leg) 1 min
U = Up, Up, Down, Down’s
(hold plank for 30 seconds then up, up, down, down’s for 30 seconds) 1 min
B = Back
(lat pull downs) 1 min
B = Bounds
(on BOSU’s ) 1 min
F = Footwork
(Running on the spot, toe taps, high knees, jumping jacks or split jacks) 1 min total
L = Legs
(Lunges, squats, leg extensions, or hamstring curls 30 seconds each leg) 1 min
U = Up, Up, Down, Down’s
(hold plank for 30 seconds then up, up, down, down’s for 30 seconds) 1 min
B = Bicep curls
(dumbbells) 1 min
B = Burpies
(up, down, out, in) 1 min
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