Full Body Gym Workout

This blog is quick and simple. It is a full body workout to use in the gym. Warning: this is not a basic level workout.

Dynamic Warm-​​up: 10–15 Minutes (use the link to read detail about a dynamic warm-​​up)

Circuit One

Skip rope, 2–5 minutes

Bodyweight squats x 20–50

Power clean x 10

Based on your level of conditioning, repeat 2–4 times

Circuit Two

Moving mountain climbers.

- Action Prep: Put paper or plastic plates (they need to slide on the floor) under your feet as you assume a push-​​up position.

- The action: Walk your hands forward as you slide one knee into your chest. Switch feet. Your feet should move twice as fast as your hands (approximately 4 repetitions per arm cycle).

Push-​​ups x 15–30

Based on your level of conditioning, repeat 2–4 times

Circuit Three

Pull-​​ups x 8–15

Walking lunges with dumbbells or weighted plates. In between lunges, perform one shrug

Based on your level of conditioning, repeat 2–4 times

We would love to hear your comments! If you find these suggestions helpful, please post a comment below or email me at Stephanie@​STARTfitness.​com. HOOAH!


Need some new exercise ideas? Try our free fitness video clips. Or, if you prefer a full workout, try our fitness DVD set, Operation Living Fit. Military​.com subscribers can get $4 off the trilogy by entering the promotional code, “military”.

Are you located in Nashville, TN the San Francisco Bay Area and want to train like the military? We have the longest-​​running Boot Camp fitness program in the U.S. We would love to have you try it out! Contact me at Stephanie@​STARTfitness.​com for a free two-​​day pass, or sign-​​up on our Web site at www​.STARTfitness​.com.

Looking for a career that can move with you? Become a certified personal trainer! For information on earning an accredited fitness certification, visit the American Council on Exercise website. Military programs and discounts available.

Warning: Always seek the advice and guidance of a qualified health provider with any questions or concerns you may have prior to commencing a fitness program. This article should not be relied on or substituted for professional medical diagnosis or treatment. The exercises presented are for suggestion only. Participate at your own risk. Stop if you feel faint or short of breath.


Comments are closed.

More from:

Stephanie Weichert

Published author, Strategic Director of START Fitness and military wife. Stephanie Weichert became the Strategic Director of START in 2001 and developed and co-produced the Operation Fit to Fight™ fitness series. She has written health and fitness articles for GX® magazine (circ. 375,000), Foundations (circ. 400,000), Hooah! (circ. 6.5 million) and Military Spouse Magazines (circ. 60,000). She co-developed a tactical fitness instructor training and testing program for the Army National Guard. Stephanie comes from a strong Water Polo background where she achieved the All-Valley goalie, co-MVP and Coaches Award. She is certified in Personal training through the National Academy of Sports Medicine and has a B.A. in marketing from SFSU.