This 30-Minute Workout Will Change Your Life

What's Your Favorite Workout?
Equipment For Full Body Workout:
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Resistance Bands: amzn.to/3VETfGO
Kettlebell: amzn.to/3VFiDfC
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Foam Roller: amzn.to/4aZ3DOF
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Welcome to our Full Body Workout designed to target every major muscle group and build total body strength! In this session, we’ll be guiding you through six fundamental exercises: a push exercise, a pull exercise, a squat exercise, a hinge exercise, a lunge exercise, and a carry exercise. These movements are essential for functional fitness and will help you build a balanced, strong, and resilient body.
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Workout Breakdown:
Push Exercise: Push-Ups
Targets: Chest, Shoulders, Triceps
Form Tip: Keep your body in a straight line from head to heels and engage your core.
Pull Exercise: Bent Over Rows
Targets: Back, Biceps
Form Tip: Hinge at the hips, keep your back flat, and squeeze your shoulder blades together.
Squat Exercise: Goblet Squats
Targets: Quads, Glutes, Hamstrings
Form Tip: Keep your chest up, push your knees out, and sit back into your hips.
Hinge Exercise: Deadlifts
Targets: Hamstrings, Glutes, Lower Back
Form Tip: Maintain a neutral spine, hinge at the hips, and engage your core.
Lunge Exercise: Walking Lunges
Targets: Quads, Glutes, Hamstrings
Form Tip: Keep your chest up, step forward with a controlled motion, and lower your back knee towards the ground.
Carry Exercise: Farmer’s Carry
Targets: Forearms, Shoulders, Core
Form Tip: Hold weights at your sides, keep your shoulders back, and walk with a stable core.
Equipment Needed:
Dumbbells or Kettlebells (for Rows, Goblet Squats, Deadlifts, and Farmer’s Carry)
Mat (optional, for comfort during Push-Ups)
Follow Along:
We’ll guide you through each exercise with proper form and technique, providing tips and modifications to suit all fitness levels. Stick with us and push through each set to maximize your results!
Workout Structure:
Warm-Up: 5-10 minutes of light cardio and dynamic stretches.
Main Workout: Perform each exercise for 3 sets of 10-15 reps, resting 30-60 seconds between sets.
Cool Down: 5-10 minutes of stretching to aid recovery and flexibility.
Let’s get stronger together! 💪

[@loudmouthnewyorker2803]

Should you keep your face looking up as you do the air squat? I find looking down makes me lean forward and throws off my balance. The goblet squat looks better.
Love the dead lift hinge that helps the hips.

[@drtoddsullivan]

Keep your head looking up, try to focus on a place on the wall in front of you.

[@adeodata6364]

Thank you! Can one do all of these exercises while having an L5 hernia? Or which ones should we drop/substitute?

[@drtoddsullivan]

Yes you can, just make sure to use proper form and take it slowly. If you feel any discomfort while performing the exercise stop and avoid that exercise for the day.

[@adeodata6364]

@@drtoddsullivan Thank you 😁
✨🌻✨

[@drtoddsullivan]

@@adeodata6364you’re welcome

[@galitovgervacio1688]

I have L4 and L5 and 64 yrs old, my pain is manageable due to few stretching that I learned from the Spine care Decompression and Chiropractic Clinic and I’ll try this one and hope it’ll me more to go back to my normal way of living.

[@marypierce5581]

Excellent video. As always, Dr. Sullivan, you provide consistent positive ways to deal with (or prevent) aches and pains. Thanks for providing the links.

[@reneewilliams889]

I love the video

[@drtoddsullivan]

You’re welcome