Movement Monday: Full Body Burner You Can Do Anywhere
Let’s talk about a workout that actually does what it promises: builds strength, fires up your glutes, challenges your stability, and reminds you that, yes, you do have core muscles, and they will probably be sore tomorrow.
This full body workout is designed to meet you wherever you are, at home, in the gym, on the road, without fancy equipment or endless time. You’ll need a kettlebell, a glider (or something slick like a towel or slider), and your bodyweight. That’s it. No fluff, just serious results.
What this workout improves:
- Strength
- Muscle endurance
- Joint stability
- Mobility
- Balance
- Coordination
- Body awareness
Where you’ll feel it:
- Glutes
- Hamstrings
- Core
- Shoulders
- …plus everything around and supporting your hips, knees, ankles, and feet.
The Workout
Front Foot Elevated KB Reverse Lunge + Back Foot on a Glider
4 sets of 6–8 reps per leg
Build each set. This one’s meant to be spicy. Rest as needed (RAN).
Superset that bad boy with one of the following after each round:
- Set 1: 30 sec/side single leg glute bridge (heel on glider)
- Set 2: 60 sec glute bridge with double single alternating KB floor press
- Set 3: 60 sec hollow hold + straight arm hold + alternating straight leg raises
- Set 4: 60 sec single leg alternating V-ups
That’s a wrap!
It’s efficient. It’s intentional. And it’s designed to make your entire kinetic chain stronger, smarter, and more resilient.
Need a visual? Check out the full workout demo on my YouTube channel HERE!
Final Thoughts
This isn’t just “legs and core.” This is about training your body to move like the powerful, coordinated, capable machine it is so you can lift heavy, move fast and slow with control, pick up your kids (or your dog, or your groceries) without breaking down!
Movement is medicine. Go get it!
Remote Coaching to Help You Achieve Longevity + Live Your Highest Quality of Life
Are you ready to make longevity and your quality of life a priority, but not sure where to start?
That’s where my remote coaching program comes in! With my program, you’ll receive:
- Customized Programming: I design a training plan tailored to your current abilities and goals.
- Weekly Coaching Cues: Get detailed feedback and tips to refine your form and progress safely.
- Movement Demonstrations: Access videos that break down each progression step-by-step.
- Accountability and Support: Stay on track with direct email and SMS support, as well as monthly consultations.
Achieving long term fitness and wellness is something I will help you master as part of a comprehensive fitness and wellness plan.
Whether you’re looking to improve strength, mobility, or overall health, my program is designed to meet you where you are and take you to the next level.
Let’s work together to help you crush your fitness goals!
