Target your entire kinetic chain with this intense full-body session
An intense session from training app Trion
For an optimum blend of fat burn and muscle gain, full-body training is about as effective as it gets. This session, from groundbreaking AI-led fitness app Trion, loads up your legs before hitting your chest, back and shoulders. The result is a total-body pump that tests muscles you didn’t even knew existed. Perform the movements with a controlled tempo for perfect execution and maximum growth.
1. SPIDER LUNGE WITH ROTATION
REPS: 12 each side
REST: 30 secs
This is one of the most effective dynamic warm-up stretches you can perform.
It opens the hip, stretches out the hamstrings and mobilises the T-spine – all in one simple movement.
2. COSSACK SQUAT
REPS: 12 each side REST: 30 secs SETS: 2 This is a challenging exercise, but hugely beneficial. It opens up the hips, and it’s great for inner thigh (adductors) mobility. Try to keep a tall spine throughout and keep your heel glued to the floor. Alternate from side to side.
3A. KB SINGLE-LEG ROMANIAN DEADLIFT
REPS: 12 REST: Straight into 3b Go slowly down by pushing your hips back and keeping your body straight – all the way from your foot to your shoulder. Pause for two seconds in the bottom position, before driving your hips forward and returning to standing by squeezing your glutes.
SUPERSET 2 4A. BB NARROW ELEVATED HEEL SQUAT
REPS: 10 REST: Straight into 4b
Now it’s time to get those quads working hard.
Place the bar as high on your back as possible, to make it easier to maintain an upright torso position.
Hit the brakes on the negative phase to make sure you’re going down in a really slow tempo – aim for a five-second count. Go as deep as your mobility allows without losing form. Pause for two seconds at the bottom position, then return to standing by driving through your heels.
Don’t pause at the top – resume the negative phase of the lift as soon as your legs are almost fully extended.
3B. SINGLE-LEG GLUTE BRIDGE WITH HOLD
REPS: 30-45 secs each leg REST: 60 secs, then repeat 3a SETS: 3 To ensure you’re maintaining a good spine position and not arching your back during this exercise, drive the elevated knee up and towards your chest while engaging your abs. Push yourself up to the engaged position through your heels, and squeeze your glutes as much as you can.
4B. ASSISTED SISSY SQUATS
REPS: 10 REST: 90 secs, then repeat 4a SETS: 3
Stand with feet shoulder-width apart and toes pointing forward. Lightly hold onto a sturdy object in front of you.
Bend your knees slightly and tilt your body backwards so that there is a straight line from your knees to your neck.
Lower your body into a squat by bending your knees and leaning your body backwards.
Squat as low as you can without losing your balance.
Hold this position for three seconds, then return to standing.
5A. OLYMPIC RING ISOMETRIC HOLD
REPS: 30-45 secs REST: Straight into 5b Assume a press-up position on a pair of Olympic rings. Lower your torso down until you feel a stretch in your pecs. Hold there, with your core braced. Maintain a healthy spine position by squeezing your glutes.
5B. DB FLOOR PRESS
REPS: 8-12 REST: 90 secs, then repeat 5a SETS: 3
Cement those shoulders to the floor throughout the entire movement. Make sure to move the weights slowly and really focus on squeezing your pecs as hard as possible every rep.
SUPERSET 4 6A. HALF KNEELING SINGLE-ARM LAT PULLDOWN
REPS: 10 REST: Straight into 6b Pull your elbow down and back towards your hip. Squeeze your lat muscle hard and make sure your chest is pointed up slightly. Focus on working hard on the eccentric phase and slowly let your lat stretch out almost fully before you pull and contract hard again.
FINISHER 7. DB RENEGADE ROW
REST: 60 secs
In this session this acts as more of a core and finisher exercise, so adopt a stance that makes you work hard to keep both feet pressed hard against the floor and your hips as stable as possible throughout the movement.
The same goes for the dumbbells: here’s an opportunity to test your limits and see how heavy you can go without compromising on form, but don’t go too heavy so you just throw the dumbbells around without control.
6B. KB SINGLE-ARM GORILLA ROW
REPS: 10 REST: 90 secs, then repeat 6a SETS: 3 Keep the stance wide, spread your knees and keep your back straight by sitting back with your hips during the entire movement. Pick a heavy kettlebell and perform a strong pull off the floor, maintaining good control of the weight in the negative phase.