lindsey living well

LOVE YOUR FULL BODY GUIDE:

full body workouts you can do at home or in the gym

Page 1
 What’s Included
Page 1-3: All about the guide
Page 4: Setting up for the workout
Page 5-34: Full body workouts #1 - #30
Page 35: My current workout split PLUS
6 days of workouts
Page 36: Meal prep ideas - Breakfast
Page 37: Meal prep ideas - Lunch/Dinner

How to use this guide

- This guide is meant to be supplemental to your workout routine, whatever that
may be.
- I personally do one of these workouts once a week (hence, #FULLBODYFRIDAY)
- Feel free to do them as you see fit, but I wouldn’t recommend them more than 2
times per week!
- ENJOY IT. The last thing I want is you to be miserable during these workouts. If
something is too tough or too easy, feel free to modify it in a way that fits your
fitness level.
- Please do NOT complete a move if you have any sort of injury that may be
worsened or if you feel any sort of pain upon execution.



*please use hashtag #LYFBG or #fullbodywithlindsey on
instagram so I can follow along with your journey!*
CONNECT WITH ME:
instagram @lindseylivingwell
email: lindseylivingwell@gmail.com

Page 2
 


Disclaimers
1. I am not a certified personal trainer or nutritionist/dietician; I have no
formal training in any of those fields. I am open about my knowledge when
it comes to fitness and nutrition, most of which comes from extensive
research as well as personal experiences.

2. This guide is a collection of workouts as well as recipes & meal prep ideas I
have created to help achieve my individual goals. Like I say, what works for
me may not necessarily work for you, but I hope you enjoy this as much as
I do.

3. I am not certified to calculate your macros and this guide is not an

indication of how you should eat. Any dietary advice should come from a
certified dietician or your medical doctor. Again, I’m simply sharing what
I’ve found works for me.

4. I am not liable for any injury or harm that may come from using this guide.

5. Resale or sharing of this guide is illegal. Please acknowledge the time and
effort put into creating this for you.

Page 3
 Full Body Workouts
Instructions

1. The workout is split into three 8 min AMRAP

sections [upper body, lower body, core], with
one minute of active rest and one minute of
full rest in between.
2. Each section has 4 exercises and a
corresponding number of reps for each
exercise. AMRAP = As Many
3. Set a timer for 8 minutes (or start a
stopwatch). Rounds As Possible
4. Perform the first exercise as many reps as
specified and then move on to the second
exercise, third, and so on.
5. When you have completed all the reps of the
four exercises, repeat as many
rounds as possible until the 8
minutes is up.
6. Continue through the next
sections until the workout is
complete (should take you 30
min). AMRAP 8 min

**Any equipment needed for each

workout is listed at the top of the page

AMRAP 8 min



AMRAP 8 min

Page 4
#1. Equipment needed: DB = dumbbell, MB = medicine
ball, SB = swiss ball, KB = kettlebell

Reps Exercise Notes

10 (each arm) Alt. crossbody curl

UPPER 15 Tricep kickback

Can use DB or plate

BODY 10 MB front raise
& twist instead

15 SB chest press Can complete on

bench or floor

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each leg) KB single leg Complete one side
deadlift then the next

Holding DB, KB, or

LOWER 15 Weighted pop squat
plate

BODY 10 SB hamstring curl

15 KB swing Could use DB in place

of KB

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 SB pass

one rep = R & L side

CORE 20 Mountain climbers

20 Bicycle crunch 1 rep = both sides

10 (each side) DB leg loop

1 min active rest: jumping jacks or jump rope

Page 5

YOU’RE FINISHED! Cool down & STRETCH

#2. Equipment needed:
DB = dumbbell, KB = kettlebell, bench/chair

Reps Exercise Notes

10 Frog stance burpee

UPPER 20 Tricep dips

BODY 10 Bicep curl to

shoulder press

10 Push up

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 KB squat to high
pull

LOWER 10 (each leg) Alt. jump lunge

BODY 10 Glute bridge

20 (each way) Crab walks

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

15 Leg lift

CORE 20 (each leg) Scissor kick

10 Weighted jackknife

10 (each side) Plank knee to elbow

1 min active rest: jumping jacks or jump rope

Page 6

YOU’RE FINISHED! Cool down & STRETCH

#3. Equipment needed:
DB = dumbbell, KB = kettlebell, MB = medicine ball

Reps Exercise Notes

10 Sumo squat

UPPER 15 KB swings

BODY 15 DB straight leg

deadlift

15 MB slams

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

15 KB high pull

OH = overhead
LOWER 15 MB OH tricep
extension

BODY 10 Push up

15 DB front raise

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

15 MB sit up

CORE 30 Flutter kicks

15 Leg lift

20 Plank jack 1 rep = in and out

1 min active rest: jumping jacks or jump rope

Page 7

YOU’RE FINISHED! Cool down & STRETCH

#4. Equipment needed:
DB = dumbbell, KB = kettlebell

Reps Exercise Notes

15 Bicep curl

UPPER 15 KB OH extension

BODY 10 Frog stance burpee

10 (each side) Isolated DB lateral Complete one side

raise then the next

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 Narrow squat into
jump w DB raise

LOWER 15 KB straight leg

deadlift

BODY 15 Sumo squat

10 (each side) DB lunge pulses

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each side) Opposite toe touches Lift right hand and
left leg to meet, lower

CORE 10 (each side) Plank knee to elbow

15 Bent leg raise with

hip lift

15 (each side) Scissor kick

1 min active rest: jumping jacks or jump rope

Page 8

YOU’RE FINISHED! Cool down & STRETCH

#5. Equipment needed:
DB = dumbbell, bench/chair

Reps Exercise Notes

10 Bicep curl up to
hammer curl down

UPPER 10 (each side) DB renegade rows

BODY 10 Burpee to push up

10 Around the world to

shoulder press

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 Squat to kneel Lower to right knee
then left, up with R/L

LOWER 10 (each leg) Lunge to curtsey

lunge

BODY 10 DB squat pulses

10 (each leg) Bench step ups

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 DB straight leg
jackknife

CORE 15 In and out crunch

10 DB OH sit up

10 (each side) Plank reach High plank, pike hips,

through touch R hand to L foot

1 min active rest: jumping jacks or jump rope

Page 9

YOU’RE FINISHED! Cool down & STRETCH

#6. Equipment needed:
DB = dumbbell, KB = kettlebell

Reps Exercise Notes

10 4 mountain climber
to 1 push up

UPPER 10 DB curl to lateral

raise

BODY 10 (each side) Plank shoulder taps

15 KB OH tricep
extension

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 Squat jump in and Lower to right knee
out then left, up with R/L

LOWER 15 KB swings

BODY 10 (each side) Donkey kick to fire

hydrant

10 Pulse straight leg

deadlift

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 Left, up, right sit up Sit up & twist left, sit
up, etc…

CORE 40 High knees

10 (each side) Side plank hip dips

10 Inch worm walk out

1 min active rest: jumping jacks or jump rope

Page 10

YOU’RE FINISHED! Cool down & STRETCH

#7. Equipment needed:
MB = medicine ball, plate or DB

Reps Exercise Notes

8 (each side) Wall sit + MB raise & In a wall sit, raise MB
crossover + alt. cross over body

UPPER 10 Plate skullcrusher

or DB
BODY 12 Plate chest press

10 (each side) Commandos

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each side) Squat with kick
back

LOWER 10 180 squat jump

BODY 10 (each side) Lunge + MB raise

15 Weighted glute
bridge

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each side) Cross crunch Complete one side the
the next

CORE 10 Leg lift to plate

10 (each side) High plank knee to

opp. elbow

10 Bent leg jackknife w

plate transfer

1 min active rest: jumping jacks or jump rope

Page 11

YOU’RE FINISHED! Cool down & STRETCH

#8. Equipment needed:
DB = dumbbell,MB = medicine ball, SB = swiss ball

Reps Exercise Notes

10 Wide curl to
shoulder press

UPPER 10 DB row into tricep

kickback

BODY 15 MB slams

8 (each side) Walking push up Walk hands to right,

push up; then left

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

20 Wall sit with
alternating leg kicks

LOWER 15 SB hamstring curl

BODY 10 Goblet squat pulse +

MB press up

10 Jump squat to jump jump squat into jump

lunge each side lunge R leg then L

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each side) Windshield wipers

CORE 15 SB plank knee tuck

40 High knees

10 SB leg lift

1 min active rest: jumping jacks or jump rope

Page 12

YOU’RE FINISHED! Cool down & STRETCH

#9. Equipment needed:
BB = barbell, DB = dumbbell

Reps Exercise Notes

10 BB front squat

UPPER 12 BB skull crusher

BODY 10 Jumping jack w DB

shoulder press

16 BB bicep curl 8 wide grip,

8 narrow grip

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

20 BB walking lunge

LOWER 15 Pulsing straight leg

deadlift

BODY 10 BB hip thrust

20 Frog squat

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 Leg raise holding BB

CORE 10 Plank jack to plank

in
Legs apart/together
then feet in/out

10 BB ab roll out

15 DB bent leg
jackknife

1 min active rest: jumping jacks or jump rope

Page 13

YOU’RE FINISHED! Cool down & STRETCH

#10. Equipment needed:
BOSU BALL ONLY WORKOUT

Reps Exercise Notes

10 Bosu push up

UPPER 10 Bosu burpee to push

up

BODY 10 Bosu wide curl to

OH press

10 (each side) Bosu commandos

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each leg) Bosu alt. side lunge
hop over

LOWER 10 Bosu squat

BODY 10 Bosu glute bridge

10 (each leg) Bosu front lunge to

knee lift

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 Bosu plank jack

CORE 10 Bosu OH sit up

10 Bosu crossbody
mountain climber

10 Bosu sit up back on bosu

1 min active rest: jumping jacks or jump rope

Page 14

YOU’RE FINISHED! Cool down & STRETCH

#11. Equipment needed:
RB = resistance band, BB = barbell

Reps Exercise Notes

15 RB reverse fly

UPPER 40 Mountain climbers

BODY 10 (each side) RB single lat pull

down

10 Plyo push up Reg push up for

beginner

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

15 Banded jump squats RB around upper leg

LOWER 10 BB good morning

BODY 10 (each leg) BB walking lunges

10 (each leg) Banded glute bridge RB around upper leg

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

15 Banded plank jack RB around lower leg

CORE 10 BB ab roll out

10 Leg lift to BB Lie on back with BB

extended, lift legs to it

15 (each side) Scissor kick

1 min active rest: jumping jacks or jump rope

Page 15

YOU’RE FINISHED! Cool down & STRETCH

#12. Equipment needed:
DB = dumbbell, MB = medicine ball

Reps Exercise Notes

10 Rear delt DB fly

UPPER 10 Jumping jack w

DB shoulder press
Feet wide and pointed
BODY 10 Plié squat into
hammer curl out; curl on press up

15 Tricep kickback

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

20 X jumps

LOWER 10 (each side) Weighted reverse

lunge
Can complete without
weight

BODY 10 DB straight leg

deadlift

10 Squat jump in & out 1 rep = in and out

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

20 Bench hopover

CORE 10 (each side) Standing MB slam

to alternating side

10 Lying toe touch Increase difficulty by

lifting DB to toes

20 Bicycle crunch 1 rep = both sides

1 min active rest: jumping jacks or jump rope

Page 16

YOU’RE FINISHED! Cool down & STRETCH

#13. Equipment needed:
DB = dumbbell, KB = kettlebell, bench/box

Reps Exercise Notes

10 (each arm) DB renegade rows Complete on knees if
needed

UPPER 10 DB lateral to front

raise
1 rep = lateral raise
into front raise

BODY 15 KB swings

8 Wide DB curl to 1 rep = wide curl then

narrow DB curl narrow

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 KB sumo squat to
sumo deadlift
jump squat into jump
LOWER 10 Jump squat to jump
lunge each side lunge R leg then L

BODY 15 (each side) Donkey kicks With resistance band

for added difficulty

10 Box jumps Can use bench

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each side) Plank knee-elbow
touch

CORE 10 4 mountain climber

into 1 push-up

10 (each side) Weighted cross body Lie on back, bring

toe taps hand w DB to opp leg

10 KB OH sit up OH = overhead

1 min active rest: jumping jacks or jump rope

Page 17

YOU’RE FINISHED! Cool down & STRETCH

#14. Equipment needed:
DB = dumbbell, plate (or sub)

Reps Exercise Notes

10 (each arm) Single arm squat to
DB press

UPPER 10 (each side) Plank shoulder taps

BODY 10 DB fly into DB row

10 Burpee to push up

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 Weighted OH squat Could use plate, DB,
KB…

LOWER 10 (each side) Reverse lunge to

curtsey lunge

BODY 10 (each side) Single leg glute

bridge

20 Wall sit with

alternating leg kicks

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each side) Side plank hip dips

CORE 10 V ups

10 Inch worm walk out

to push up

15 Lying leg lift

1 min active rest: jumping jacks or jump rope

Page 18

YOU’RE FINISHED! Cool down & STRETCH

#15. Equipment needed:
DB = dumbbell, SB = swiss ball

Reps Exercise Notes

10 (each side) Static lunge to DB Complete one side
curl then the next

Keep back on ball and

UPPER 10 SB chest fly
hips elevated

Put weight on lap

BODY 15 Weighted tricep dips

10 DB upright row

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each side) Reverse lunge to
knee lift

LOWER 15 SB hamstring curl

BODY 10 (each leg) Weighted walking

lunge

20 SB close stance wall SB between you and

squats wall + narrow squat

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 SB pike

CORE 10 (each side) DB leg loop

10 (each side) High plank to glute

kickback

10 (each side) Standing DB side

bend

1 min active rest: jumping jacks or jump rope

Page 19

YOU’RE FINISHED! Cool down & STRETCH

#16. Equipment needed:
KB ONLY WORKOUT

Reps Exercise Notes

10 KB bicep curl to Hold KB in both hands
press and curl

UPPER 15 KB OH tricep
extension

BODY 10 (each side) KB raise and oblique Raise KB out in front

twist and rotate to each side

15 KB swings

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each side) KB single leg
deadlift
Hold KB at chest level
LOWER 15 KB pop squat

BODY 10 (each leg) KB side lunge

15 KB plié squat to
upright row

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each side) KB russian twist

CORE 10 (each side) KB in and out

crunch to side
Bring legs in and out
to alt. sides of KB

10 KB frog sit up

20 (each side) KB standing toe tap Put KB on floor,

quickly tap alt. toes

1 min active rest: jumping jacks or jump rope

Page 20

YOU’RE FINISHED! Cool down & STRETCH

#17. Equipment needed:
MB = medicine ball, DB = dumbbell

Reps Exercise Notes

15 MB throw into squat Throw can be up in air
or into wall

UPPER 10 (each arm) DB alternating curl

BODY 10 DB arnold press

15 Burpee

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each side) Static lunge w MB Complete one side
slam to each side then the next

Hold DB at chest level

LOWER 15 DB goblet squat

BODY 10 (each leg) Plyo curtsey lunge

15 Weighted glute DB at hips

bridge

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 Sit up to MB throw Throw can be up in air
or into wall

CORE 10 (each side) Russian twist MB

slam
Twist to side and
bounce MB on floor

10 Bent leg jackknife Hold DB to increase

difficulty

20 Plank jack 1 rep = in and out

1 min active rest: jumping jacks or jump rope

Page 21

YOU’RE FINISHED! Cool down & STRETCH

#18. Equipment needed:
Bench/box, DB = dumbbell

Reps Exercise Notes

10 total Plank walk to bench Walk hands from floor
to bench + back down

UPPER 15 Bench tricep dips

Complete one side

BODY 10 (each arm) Seated single
shoulder press then the next

10 (each side) Side lunge to DB

curl

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each side) DB bench step ups Complete one side
then the next

LOWER 10 (each leg) Kneeling glute

kickback on bench
Can use bench
BODY 10 Box jumps

10 OH DB squat

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

20 Decline mountain Put feet on bench
climbers
Jump feet up to side,
CORE 10 (each side) Plank jump side to
side back, then other side

10 Lying bench leg lifts

20 Bench hopover

1 min active rest: jumping jacks or jump rope

Page 22

YOU’RE FINISHED! Cool down & STRETCH

#19. Equipment needed:
BARBELL ONLY WORKOUT

Reps Exercise Notes

10 High plank shoulder Tap each shoulder
tap to push up then 1 push up

UPPER 10 Wide grip BB curls

BODY 10 Frog stance burpee

10 BB front raise into 1 rep = front raise,

upright row lower, upright row

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

8 (each side) 180 jump squat

LOWER 10 BB good mornings

BODY 10 (each leg) Alt. jump lunges

10 BB hip thrust

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 BB ab roll out

CORE 10 (each side) Plank with oblique

twist

20 Mountain climbers

15 (each side) Lying heel taps

1 min active rest: jumping jacks or jump rope

Page 23

YOU’RE FINISHED! Cool down & STRETCH

#20. Equipment needed:
DUMBBELL ONLY WORKOUT

Reps Exercise Notes

10 Jumping jack w
DB shoulder press

UPPER 10 DB pullover

Walk hands to right,

BODY 8 (each side) Walking push up
push up; then left

10 (each arm) DB cross body curl

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 DB straight leg
deadlift
Squat to R leg lunge to
LOWER 10 (each leg) Squat to lunge
squat to L leg lunge

BODY 20 X jumps

10 (each leg) Donkey kicks

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 Straight leg sit up w
DB

CORE 10 (each side) Side crunch

10 Plank jump in/out

40 High knees

1 min active rest: jumping jacks or jump rope

Page 24

YOU’RE FINISHED! Cool down & STRETCH

#21. Equipment needed: plates and/or DB = dumbbell, RB =
resistance band, bench/chair

Reps Exercise Notes

10 Front plate raise w Hold 2-3 seconds
hold at top
Can use cable if you
UPPER 10 (each side) RB single lat pull
down have it

BODY 10 (each side) Commandos

10 Incline push up Hands on bench/box

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 Weighted walking With DB or plates
lunges

LOWER 10 (each leg) Step up w glute

kickback

BODY 20 (each way) RB crab walks RB around upper leg

10 RB weighted goblet RB around upper leg;

squat hold DB or plate

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

20 Banded plank jack RB around lower leg

CORE 10 (each side) Standing plate (or

DB) twist
Hold weight in front +
twist to each side

10 Reverse crunch

10 Frog sit up

1 min active rest: jumping jacks or jump rope

Page 25

YOU’RE FINISHED! Cool down & STRETCH

#22. Equipment needed:
DB = dumbbell, BB = barbell

Reps Exercise Notes

10 Squat w single DB Hold DB w both hands;
front raise raise on way up

Reg push up for

UPPER 10 Plyo push up
beginner

BODY 10 BB OH squat

12 total Bent over BB row w 6 overhand grip

alt. grip 6 underhand grip

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each leg) BB split squat Hold barbell b/w leg
pulses
Add RB for increased
LOWER 10 (each leg) Glute kickback into
hip abduction difficulty

At bottom of squat jump,

BODY 10 DB squat jump into
burpee place DB on floor, jump
legs back

10 (each leg) BB side to side

lunges

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each side) Windshield wipers

CORE 10 Bent leg jackknife Hold DB to increase

difficulty

10 (each side) High plank knee to

opp. elbow

20 Mountain climbers

1 min active rest: jumping jacks or jump rope

Page 26

YOU’RE FINISHED! Cool down & STRETCH

#23. Equipment needed:
DB = dumbbell, SB = swiss ball

Reps Exercise Notes

10 Wall sit with DB could use plate;
steering wheel 1 rep = right then left

UPPER 10 (each arm) DB isolated rows

BODY 10 SB chest fly into

press w DB

10 Inch worm walk out

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each leg) DB alt. curtsey
lunge

LOWER 15 SB back extension

Place SB between you

BODY 10 SB deep wall squats
and wall

10 SB hamstring curl

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each side) Standing DB side
bend

CORE 10 V ups

10 (each side) SB crossbody Elbow to opp. knee

crunch

10 SB pass

1 min active rest: jumping jacks or jump rope

Page 27

YOU’RE FINISHED! Cool down & STRETCH

#24. Equipment needed:
DB = dumbbell, bench/chair

Reps Exercise Notes

10 90 degree DB lateral
raise

UPPER 10 Rear delt DB fly

BODY 10 Seated curl to DB

shoulder press

15 Seated OH tricep
extension

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each leg) DB bulgarian split
squat
Feet on bench
LOWER 15 Elevated glute
bridge

BODY 10 (each leg) Squat to alt. lateral

leg lift

20 Frog squat

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each side) DB wood chops

CORE 20 Bench toe taps

20 Bench flutter kicks

10 Weighted OH sit up Can use any type

weight you want

1 min active rest: jumping jacks or jump rope

Page 28

YOU’RE FINISHED! Cool down & STRETCH

#25. Equipment needed:
BENCH OR CHAIR ONLY WORKOUT

Reps Exercise Notes

10 Burpee + push up

UPPER 15 Bench tricep dips

BODY 10 (each side) Plank shoulder tap

10 Superman w 3 sec Lie on stomach, lift

hold hands and feet

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each leg) Skater jumps

LOWER 15 Bench/chair squat

to jump
If you don’t have a
chair, just jump squat

Complete one side

BODY 10 (each leg) Reverse lunge to
front kick then the next

10 Elevated glute Feet on floor if no

bridge w 3 sec hold bench/chair

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each side) Standing cross body
crunch

CORE 40 High knees

10 (each side) Plank w alt. arm lift right arm & left leg
and leg lift + vice versa

10 Leg lifts

1 min active rest: jumping jacks or jump rope

Page 29

YOU’RE FINISHED! Cool down & STRETCH

#26. Equipment needed:
plate, DB = dumbbell, MB = medicine ball

Reps Exercise Notes

10 Weighted OH squat Use plate, DB, KB,
etc…

UPPER 5 (each side) MB rolling push up

Can use DB or other

BODY 10 Plate curl and front
raise weight instead

10 Bent over DB row

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 DB sumo squat
pulses
Complete one side
LOWER 10 (each side) Static lunge w MB
slam to each side then the next

BODY 15 Frog jumps

10 (each side) Single leg glute

bridge

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 MB toe touches

CORE 20 Plank jack 1 rep = in and out

10 (each side) MB wood chops

10 DB crunch

1 min active rest: jumping jacks or jump rope

Page 30

YOU’RE FINISHED! Cool down & STRETCH

#27. Equipment needed:
RB = resistance band, DB = dumbbell

Reps Exercise Notes

10 RB reverse fly

UPPER 10 Plié squat into

hammer curl
Feet wide and pointed
out; curl on press up

BODY 10 RB shoulder press

10 Tricep pushup Can complete on

knees

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each side) Side lunge to Complete all on one
curtsey lunge side first

LOWER 15 DB narrow stance

squat

BODY 20 (each way) RB crab walks RB around upper leg

10 (each side) RB donkey kicks

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each side) DB leg loop

CORE 20 Banded plank jack RB around lower leg

10 Weighted OH sit up Can use any weight

you want

10 (each side) Commandos

1 min active rest: jumping jacks or jump rope

Page 31

YOU’RE FINISHED! Cool down & STRETCH

#28. Equipment needed:
bench, DB = dumbbell

Reps Exercise Notes

10 Incline push up Hands on bench

UPPER 10 DB squat to upright

row

BODY 15 DB OH tricep
extension

10 Burpee

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 Box jumps Can use bench

LOWER 10 Weighted hip thrust

BODY 10 DB sumo deadlift

10 (each side) DB bench step ups Complete one side

then the next

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 Bench V sits

CORE 10 Bench reverse

crunch

20 Bench hopover

10 (each side) Standing DB side

bend

1 min active rest: jumping jacks or jump rope

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YOU’RE FINISHED! Cool down & STRETCH

#29. Equipment needed:
bosu ball, DB = dumbbell

Reps Exercise Notes

10 (each arm) Seated single Complete one side
shoulder press then the next

One hand on bosu, one

UPPER 10 (each side) Bosu alt. walking
push up hand on floor

BODY 10 DB hammer curl to

regular curl

10 (each side) Bosu commandos

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each leg) Alt. forward lunge Add DB weight for
onto bosu difficulty

LOWER 15 Weighted jump

squat

BODY 10 (each side) Bosu single leg glute

bridge

10 (each leg) Squat to lunge Squat to R leg lunge to

squat to L leg lunge

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 DB OH sit up on
bosu
Complete one side first
CORE 10 (each side) Bosu cross crunch

20 Bosu mountain
climber

10 (each side) Bosu side plank Elbow on bosu, lift leg

with hip abduction toward ceiling

1 min active rest: jumping jacks or jump rope

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YOU’RE FINISHED! Cool down & STRETCH

#30. Equipment needed:
MB = medicine ball, DB = dumbbell

Reps Exercise Notes

10 MB burpee to slam

UPPER 15 DB curl to shoulder

press

BODY 10 (each side) DB alt. bent over

row

15 MB OH tricep
extension

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

15 MB throw into squat Throw can be up in air
or into wall

LOWER 10 DB deadlift

BODY 10 (each side) Alt. jump lunge

10 (each side) Donkey kick to fire

hydrant

1 min active rest: jumping jacks or jump rope

1 min full rest

Reps Exercise Notes

10 (each side) Russian twist MB Twist to side and
slam bounce MB on floor

CORE 10 (each side) Plank knee to elbow

15 MB bent leg
jackknife

10 MB V up

1 min active rest: jumping jacks or jump rope

Page 34

YOU’RE FINISHED! Cool down & STRETCH

My Workout Split
DAY 1: Legs (quad)
Glute activation; repeat 2x
- 15 donkey kicks (each leg)
- 15 glute bridges
- 15 kickback to abduction (each leg)
[4x]
10 (each leg) bulgarian split squat
Bodyweight split squat until failure
[4x]
10 leg press, feet wide
10 leg press, feet together
[3x]
10 leg extension
6 (each leg) single leg extension
[3x]
10 SM squat
10 (each way) walking lunges
Day 4: Cardio + Abs
30-40 min total
Example:
- 3 min warm up (speed 3, inc 5)
- Intervals:
- 3 min jog (speed 5-6, no inc)
- 3 min walk (speed 3-4, inc 9-10)
- 3 min cool down
Abs
Set timer for 10 min and complete as
many rounds as possible:
- 20 DB bent leg jackknife
- 20 DB straight leg jackknife
- 20 plank w hip dip
- 20 plank jacks
- 20 DB overhead sit up


DAY 2: Back, Biceps/Triceps DAY 3: Shoulders/Chest
[4x] Warmup: shoulder circles, shoulder
8 right/left/together lat pull down rotations
[3x] [3x]
10 (each arm) alternating bicep curls 10 BB overhead press
10 DB pullover 10 BB chest press
[3x] [3x]
10 seated wide grip cable row 12 upright row
10 seated close grip cable row 12 decline push up
[3x] [4x]
10 straight arm pull down 10 cable rear delt pull
10 straight bar tricep pushdown 10 cable chest fly
[4x] 4x10 shoulder burnout
15 back hyperextension DB around the world
DB bent over rear delt raise
(Assisted) pull up until fatigue DB lateral to front to lateral raise
DAY 5: Full Body Day 6: Legs (ham/glute)
**Any AMRAP style workout like the Glute activation; repeat 2x
one from this guide** - 15 banded crab walk
- 15 banded clamshells
- 15 banded squats
[3x]
10 elevated sumo squat
10 sumo DB deadlift
[3x]
10 cable front squat
10 cable pull through
[4x]
10 BB hip thrust
[3x]
10 BB good mornings
10 cable glute kickback
Page 35
Favorite Meal Prep: Breakfast
Egg White Muffins
(makes about 9) 

2 c liquid egg whites
1.5 c spinach
3/4 c bell pepper
Salt + pepper to taste
Mix in bowl
Pour into greased muffin tin
Sprinkle with cheese
Bake at 350F for 20-25 min
Protein Waffle
1 scoop favorite protein powder
(I use @1upnutrition)
1 egg
1 tsp baking powder
Almond milk until desired
consistency
Mix in bowl
Pour into waffle maker
Top with all the goodies
Page 36
Overnight Oats
1/2 c oats
3/4 c almond milk
1/2 tbsp honey
1/2 scoop protein (optional)
1 tbsp nut butter
Mix all ingredients in mason jar
Seal with lid and let sit in fridge
over night
Top with fruit, nuts, etc when
ready to eat
**If you use protein powder, you
may need 1/4 c more almond
milk
Zucchini Oats
1/4 c shredded zucchini
1/3 c egg whites (optional)
1 packet instant oats
1 tbsp nut butter
Mix everything in bowl
Microwave 60-90 seconds
Top with additional PB and
sprinkle of cinnamon if desired
Favorite Meal Prep: Lunch/Dinner
Maple Mustard Chicken 

1 lb chicken breast
1/2 c dijon mustard
1/4 c maple syrup
1 tbsp red wine vinegar
In small bowl, mix the mustard,
maple syrup & red wine vinegar
Place chicken in greased pan
Pour mustard sauce over
Sprinkle with salt, pepper,
rosemary
Bake at 425F for 25-30 min
or until cooked through
depending on chicken breast size
Super yummy if served with
roasted asparagus & rice
Cauliflower “Fried” Rice
1 lb bag frozen mixed vegetables
(I prefer carrots, peas, corn,
beans)
1 lb bag riced cauliflower
1 tbsp toasted sesame oil
Liquid aminos
In large skillet or wok, heat
sesame oil
Add mixed veggies and riced
cauliflower and sauté until
tender
Add liquid amino until desired
flavor
Super yummy served with cubed
chicken Page 37
Honey Sesame Chicken
1 lb chicken breast
1/2 c low sodium chicken broth
1/8 c liquid aminos
1/8 c honey
1 tbsp sesame oil
1/2 tsp red pepper flakes
1 tsp cornstarch
Mix all ingredients except
chicken in small bowl
Cube 1 lb chicken and sauté until
cooked through
Add sauce and let simmer until
thickened
Super yummy served with mixed
veggies and quinoa
Taco Bowls
1/2 cup brown rice (cooked)
4 oz chicken (baked)
1/3 c yellow corn
1 c fajita veggies
1 tbsp shredded cheese
1/2 c black beans
1 tbsp shredded cheese
1 c lettuce
Add ingredients to tupperware/
container and heat when ready
to eat
I like to place mine over a bed of
romaine or spinach and top with
avocado
 the end
thanks for your support :)
find me on instagram! @lindseylivingwell

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